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

5×5@65%

After each round

Lunging calf/hip stretch -10 reps each side

Metcon

Metcon (Time)

4 rounds

40 Wallballs

20 Sit ups

10 Burpees