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 (Using 75% of your 1RM)

In a 12 Minute Window

Starting with 1 Squat then

6 Burpees

6 Ball Slams

Add 1 Squat after each round

Round 1–1 Squat

Round 2–2 Squats

Round 3–3 Squats……..

Metcon

Metcon (Time)

5 Rounds

10 Deadlifts (185,125)

8 HSPUs

40 Double Unders