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 (Start around 70%. Go a little more then last week)

4-3-2 Back Squat

3-2-1 Front Squat

Metcon

Metcon (Time)

7 Rounds

7 Deadlifts (225,155)

6 Chest to bar pull-ups

30 Double Unders