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

Front Squat (At 65%)

5 Rounds

5 Front Squats

15 Double Unders

6 HR Push Ups

Metcon

Metcon (Time)

7 Rounds

7 Power Cleans (115,75)

7 C2B Pull ups

Cool Down

Metcon (No Measure)

4x200m Jog

Spend some time working and stretching out the upper back