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 (15 Minute window)

Work up to a 20 rep Max.

Take your time try not to do too much right out of the gate but work up the a heavy 20 rep Max.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

7 Cal Bike

14 Hang Cleans (75,55)

21 Double Unders