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

12 Minute Emom

Odd-4 Back Squats @70%

Even-10/8 Cal Bike

Metcon

Metcon (Time)

6 Rounds

20 Cal Row

15 AKB Swings (53,35)

10 Push Press (95,65)