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 (5-5-5-5-5 —>12 Minutes)

Work up to a heavy 5 rep weight for the day.

Metcon

Metcon (AMRAP – Reps)

6 Rounds

2:30 Min on/ 1 Min off

20 Air Squats

10 Push Press (115,75)

Max Burpees
Your Final score is off your total number of burpees completed