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

1:30 per round

5 OH Squats (75,55)

7 Kipping Swings

12-15 V ups

Metcon

Metcon (Time)

21-15-9

Squat Snatches (95,65)

Chest to bar pull ups