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 60-65%)

5×5

Back Squats

Between sets

12 Cal Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 Power Snatches (95,65)

10 Pull Ups

30 Double Unders

RX+

10 Squat Snatches (95,65)

8 C2B Pull Ups

50 Double Unders