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**

Skill Work

Metcon (No Measure)

4×3 Minutes

10 DB Goblet Squats

10 Knees to Elbow

50 Double unders

Metcon

Metcon (Time)

4 Rounds

12 Front rack DB Step Ups (35,20)(24,20)

5 HSPUs

5 Sandbag Over Shoulder