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 @ 70%)

5-5-3-3-3

Back Squats

Work up to a moderate 3 reps for the day

Metcon

Metcon (4 Rounds for reps)

12 Minute Emom

Min 1: Max Strict Pull ups

Min 2: Max Wallballs

Min 3: Max Cal Bike

Your scores will be your total reps for each round added together