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

12 Minute window for as many rounds you can get

20 Double Unders

5 Back Squats @65-70%

30 Second Hollow hold

Metcon

Metcon (AMRAP – Reps)

15 Min Amrap

3,6,9,12,15,18, etc

Push Ups

AKB Swings (53,35)

V Ups