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 (Using 70-75%)

14 Min Emom

Odd: 5 Back Squats

Even: 6-8 Burpees, remaining time Double Unders

Metcon

Metcon (Time)

4 Rounds

21 Cal Bike (16 for Girls)

15 Clean & Jerks (115,75)

9 Toes to Bar

25 Min Cap