CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Metcon (No Measure)

12 Minutes

3 Front Squats (185,125)+5

16 Rotating Planks

6 Back Squats

16 Sit Ups

Metcon

Metcon (Time)

6 Rounds

8 Hang Cleans (95,65)

20 Air Squats

15 Push Ups