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

Bench Press (6×5 starting at 65% and adding weight every set)

Between sets do 10 weighted step ups on a box

Metcon

Metcon (Time)

4 Rounds

200m Row

15 Push Press (50,35)x2 DB

10 Deadlifts (175,115)

5 Toes to bar

Time cap is 25 Minutes