CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-35: Back Squat

3 sets for max reps @65-70%

*Between sets*

~8 DB Curls- Challenging weight

~10 V-Ups

Metcon

35-52: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies weights

Wallball-14

All Barbells-55

Cool Down

Metcon (No Measure)

***THIS IS NOT A MANDATORY PART OF CLASS BUT IT WILL BE VERY BENEFICIAL FOR YOU TO DO REGULARLY***

10 Minutes Slow Pace on Airdyne

-Hip Opener Stretch both sides

-Couch Stretch both sides

Xtra Credit

Metcon (Time)

For Time

5 Rounds

15 Devils Press (35,20)

40 Double Unders