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 (Starting at 70%)

5 Back squats at 70%

3 Back Squats at 75%

3 Back Squats at 80%

1 Back Squat at 85%

1 Back Squat at 90%

Between sets do 10 Russian twists with as heavy a weight as you feel comfortable doing

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minutes

3 Deadlifts (255,175)

5 HSPUs

7 Cal Row