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

Metcon (No Measure)

6 Rounds

Pick one of the three Lower body exercises

6 Seated Heels to plate

8 HR Push Ups

~Lower body moves

16 weighted lunges

12 weighted step ups

8 Pistols

Metcon

Metcon (AMRAP – Reps)

5 Rounds

:45 on, :15 off

~Strict Press (55%)

~Sit ups

~C2B Pull Ups

~Burpees over bar

Your Score will be your lowest rep per movement.

Shoulder Press