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**

Metcon

Metcon (Time)

9-15-21

Front Squats

HR Push Ups

** Front Squat Weights

9-(185,125)

15-(135,95)

21-(95,65)

Metcon (Time)

For time

25 Double Unders

10 Burpees

5 Pull ups

~~REST 1 MIN~~

50 Double Unders

15 Burpees

10 Pull ups

~~REST 1 MIN~~

75 Double Unders

20 Burpees

15 Pull Ups