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 (6×3@70-75%)

Between rounds

5 Burpees

10 Walking Planks

Metcon

Karabel (Time)

10 Rounds For Time

15 Wallballs (20,14)

3 Snatches (135,95)

Cool Down

Metcon (No Measure)

At your own pace

5 Rounds

5 Bottoms Up KB Presses (per side)

10 Pausing Band Pull Aparts

10 Deep Rear foot elevated Lunges