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

Overhead Squat

Spend 10 Minutes working on your OH Squat technique. If you would like to go up in weight you can

Metcon

Metcon (Time)

3 Rounds

15/12 Cal Row

20 Wallballs (20,14)

6 Deadlifts (225,155)

6 Strict Pull Ups