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 your 75%)

5 Rounds

5 Back Squats

12 Plate Front Raises

12 Plate Crunches

Metcon

Metcon (Time)

5 Rounds

5 Front Squats (115,75)

5 Shoulder Presses

15 Cal Row