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 (Starting at 65%)

8-6-4 Back Squats

5-5-5 Front Squats

~~rest 2:00 between rounds~~

If you are feeling up to it you may add some weight as you go

Metcon

Metcon (Time)

3 Rounds

40 Double Unders

15 Thrusters (95,65)

10 Burpees

Time cap 18 Minutes