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

5 Squats @50%

5 Squats @55%

5 Squats @60%

Between sets

12 HR Push Ups

Metcon

Metcon (Time)

5 Rounds

8 Clean & Jerks (115,75)

15 Weighted Sit ups (20,14)