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 Rounds
6 Strict Pull ups
1 Min Max Lateral lunges (53,35)
2 Min Rest
Metcon
Metcon (Time)
6 Rounds
5 OH Squats (115,75)
12 Toes to bar