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