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 (5×6@65%)

Between rounds

10 Cal Row (As Quickly as possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

3 Hang Snatches (115,75)

5 Toes to Bar

7 Bar over Burpees

25 Double Unders