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 (AMRAP – Reps)

6 Minute Emom

12 Toes to bar

Amrap Goblet Squats (53,35)

Your score is based off the number of Goblet Squats you get.

Metcon

Metcon (Time)

For Time

1000m Row

10 G2OH (135,95)

750m Row

10 G2OH

500m Row

10 G2OH

250m Row

10 G2OH