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 (Using your 65%)

Every Minute on the Minute for 8 Minutes

Odd: 3 Back Squats

Even: 8/6 cal bike- max burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 Snatches (115,75)

15 Double Unders

5 Hang Cleans

15 Double Unders