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 (5×6@75% w/2 second pause at the bottom)

:30 second hollow hold

:30 second max V-Ups after each round

Metcon

Money Mike (Time)

~~Buy in~~

25 Burpees to plate

~~Then~~

6 Rounds

3 Deadlifts (225,155)

22 Double Unders

4 Chest to Bar Pull ups

6 Box Jumps (30,24)

~~Cash Out~~

25 Burpees to plate