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 Back Squats @65%

5 Back Squats @75%

5+ Back Squats @85%

Between rounds

10 DB bent over Rows- per side

( you choose weight you feel comfortable with)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

1 Minute per movement for Max reps

Push Press (75,55)

Wallballs (20,14)

Burpee

AKB Swing (53,35)

Rest