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 60%)

5-5-5-5-5-5+

Back Squats

Try and get as many reps as you can for your last set. Really try and push it

Metcon

Metcon (No Measure)

20 Minute Emom

Min 1: 8 Front Squats (115,75)

Min 2: 6 Bar over Burpees

Min 3: 15/11 Cal Bike

Min 4: Rest