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

Front Squat (Starting at 70%)

3-3-3-3-3

Front Squats

200m Run after squats

Add weight after each set. Not meant to be a max out just add what feels comfortable

Metcon

Metcon (AMRAP – Reps)

10 Minute Amrap

3 C&J (115,75)

3 Toes to Bar

6 C&J

6 Toes to Bar

9 C&J

9 Toes to Bar…….

Continue the pattern for the remaining time of the metcon