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 (Using 65%)

12 Minute Emom

Odd: 5 Back Squats

Evens: 8 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

4 Power Snatches (95,65)

8 Push Ups

4 Deadlifts

8 Sit Ups