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 (Staying around your 60%)

8-8-8

Back Squats

5-5-5

Front Squats

2:00 min rest between sets

Try and stay around your 60% of your back squat for all sets. If youre feeling confident then you may add weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

200m Run

6 Pull Ups

5 Hang Cleans (115,75)

4 Bar over Burpees