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