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

5 Rounds

5 Front Squats ( as heavy as you feel comfortable with)

1 Min DB Bent over Row (Right)

1 Min DB Bent over Row (Left)

Metcon

Metcon (Time)

3 Rounds

30 Wallballs (20,14)

10 Burpee Box Overs

300M Row

10 Burpee Box Overs