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

3 Back Squats @70%

3 Back Squats @80%

3+ Back Squats @90%

Between sets

10 V Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

7 Pull Ups

5 Burpees

3 Squat Cleans (135,95)