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 (6×5@70%)

Between Rounds

20 Double Unders

8 Slam Balls (30,20)

Metcon

Metcon (Time)

For Time

21-15-9

Cal Bike

DB Snatches (50,35)

~~Rest 2 Minutes~~

21-15-9

Cal Bike

Burpees