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