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

Front Squat

10 Minute Emom

Based off of 60% of your 1RM

Odd: 3 Front Squats

Even: 6 Back Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

5 Strict Pull ups

10 Box Jump overs

15 DB Snatches (50,35)