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

Split Jerk

3×2@65%

3×1@75%

3×1@80%

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP

200m Run

2-4-6-8-10……

Burpee Box Jump Overs

Deadlifts (185,125)

**OPTIONAL**

If you would like to wear a weight vest for this workout you may but this turns the box overs into just step up and overs. NO JUMPING IN A VEST!!!!

Cool Down

Metcon (No Measure)

SLOW PACE

2000m Row