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 (70-75%)

4 Rounds

3 Back Squats

8 Push Ups

8 Sit Ups

~~1 Round~~

Max Squats

8 Push Ups

8 Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

5 C&J (135,95)

15 Dubs

5 Power Snatches

15 Dubs

~~Power Clean and Split Jerks

Cool Down

Metcon (No Measure)

At your own pace

4 Rounds

200m Jog

10 Inch Worms

10 Hollow Rocks