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**

Skill Work

15-35: Metcon (No Measure)

5 Rounds-not for time

250m Row

10 Pistols Total (or the hardest scale that you can do)

Max Effort Pull up hold

Metcon

35-55: Metcon (Time)

3 Rounds for time

10 Front Squats (185,135)

20 AKB Swings (53,35)

50 Double Unders

Cool Down

Warm-up (No Measure)

3 Rounds

10 Cal on bike

10 Gator Rolls with a V-Up
**Gator Roll-A Gator roll is when you start out on the floor in a hollow rock position and then using your core and not letting either your hands or your feet touch the gound to help you you will then roll to either your left or right and perform 1 V-Up. You will then roll back to where you first started.

Xtra Credit

Metcon (Time)

For Time

28-22-16-10

Hang Power Cleans (75,55)

DB Box Step Ups (50,35)

Calories on Bike
You will only use one DB but you will hold it in a goblet squat position as you do your step ups.