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 75+%)

3-3-1-1-1

Back Squat

Work up to a heavy weight for the day.

Metcon

Metcon (Time)

3 Rounds

21 Wallballs

18 Pull Ups

15 AKB Swings (53,35)

12 Push Press (115,75)