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

Front Squat (Going off of your 65%)

14 Min EMOM

Odd-3 Front Squats

Even-6 Back Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12/8 Cal Bike

6 Ring Dips

3 Deadlifts (255,175)