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 (Using your 60% not using a rack)

10 Min Amrap

5 Front Squats

3 Pull ups ( you choose style)

Metcon

Metcon (Time)

4 Rounds

200m Row**

20 Double Unders w/ bead rope

10 Power Snatches (115,75)

Row times should ge under 1:45 for men and under 1:55 for women