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