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

In 15 Minutes

Work to a heavy single for the day

Metcon

Metcon (Time)

21-15-9

Burpee Box Jump (24,20)

Pull ups

Alt. DB Snatch (50,35)