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 (Work up to a heavy single for the day)

You have a 15 Minute window to work in.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

2 HSPU

4 Chest 2 Bars

6 Burpees

8 AKB Swings (53,35)