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 75-80%)

5×3 Back Squats

Move with purpose and speed. Rest between sets but this shouldn’t take anymore then 15 Minutes at max

Metcon

Metcon (Time)

For Time

3-6-9-12-15-18

Burpee Box Jump

Calorie Bike

Clean and Jerk (135,95)

Time Cap 20 Minutes