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 70%)

6 Rounds

5 Front Squats

8 Burpees

10 DB Row (per side. You pick weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

5 Strict Press (95,65)

10 Weighted Step ups (1×50,1×35)

15/11 Cal Bike

RX+

20 Min Amrap

5 HSPU

10 Pistols

15/11 Cal Bike