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

Back Squat

In a 12 Minute Window get as many rounds as you can of

5 Back Squats @75%

10 Russian Twists (25,15)

8 Air Squats While Holding Plate (3 seconds all the way down, 3 seconds up)

Metcon

Metcon (Time)

15-12-9

Front Squat (185,125)

Pull ups