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 (5×2@75%, 1 set max reps at the end)

Between sets:

6 Cal Bike

8 Banded Goodmornings

Metcon

Metcon (Time)

6 Rounds

20 Dubs

12 Push Press (75,55)

200m Run

12 SDHP