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

You have a 15 Minute time window to work up to a heavy 3 rep lift for today.

Metcon

Metcon (Time)

3 Rounds

30/21 Cal Row

10 Push Press (115,75)

Should be around 10-12 minutes long