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 (5×3@70%)

Add a little bit of weight each round working up from 70%

Between rounds

10 Push Ups or 6 Dynamic Push Ups

12 Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

12 Wallballs (20,14)

10 Alt. DB Snatch (50,35)

8 Cal Row