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 with your 65-70%)

4-3-2 Back Squats

3-3-3 Front Squats

2:00 Min Break between sets

Metcon

Metcon (Time)

For Time

5 Rounds

12/8 Cal Row

5 HSPU

3 Power Cleans (155,105)

~~1 Min Rest~~
Think of each of these 5 rounds as a mini sprint. Move with good form but try and push the pace a little as you are getting a break between each round.