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 (Using your 60%)

15 Minute EMOM

Min 1- 5 F. Squats

Min 2- 10 Burpees

Min 3- 8 Plate Sit ups

Metcon

Metcon (Calories)

4 Rounds.

4 Minute AMRAP

1 Min Rest between rounds

10 Power Cleans (95,65)

15 Slam Balls (30,20)

Max Cals on Bike

Your Score is the amount of calories you get on the bike