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%)

6 Rounds

3 Back Squats (work heavier if you feel comfortable)

Between rounds

12 Banded High Pulls

10 (total) jumping lunges

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

15-12-9-6-3

Bike Cals