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 (8×3@75%)

Between each round 15 Double Unders with the beaded ropes

You’ll have 20 Minuted to complete all sets of squats. Help out with switching out weights and getting folks started as this may take a bit of time.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute Amrap

4 Weighted Box Step Ups (2×50/35)

4 HSPU

4 Burpees