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)
10 Minutes
1 Pull up variation
15 Double unders
2 Pull up variation
15 Double unders
………..
You will continue to add 1 rep to whatever pull up movement you would like to do for the whole 10 minutes. 1-2-3-4-5…….
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
8 Push Press (95,65)
5 Bar over Burpees
10 Cal Row