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**

Mobility

Metcon (No Measure)

12 minutes

EMOM we switch movements

•Couch Stretch Left Leg

•Couch Stretch Right Leg

• Banded Lat pull Left

• Banded Lat pull Right

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes

12 Calorie Row

10 DB Push Press Left (35,20)

12 Burpees

10 DB Push Press Right (35,20)