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)

5 rounds

5 Strict shoulder press (AHAP)

5 weighted CHIN ups

Rest 1 Minute
Chin ups are when your palms are facing you as you grab the pull up bar.

Metcon

Metcon (3 Rounds for reps)

3 rounds Fight gone bad style

1 Minute Slam Balls

1 Minute Sdhp (75,55)

1 Minute Front rack lunges

1 Minute Push Press

1 Minute Row for Cals

1 Minute Rest