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

Push Press (5×5@70%, 1 Max Rep Set at the end)

Do Not get too caught up on the reps for the max set. Its Friday and everyone is toast.

Metcon

Metcon (Time)

3 Rounds

500m Row

8 Power Cleans (135,95)

10 DB Goblet Step Ups (50,35)x1