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)