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

•3 Chin ups w/ 3 second decent

W/ 5 second dead hand

•5 plate squats w/ plate straight in front of you w/ 2 second pause rock bottom in squat

•8 hollow rocks

Metcon

Gerald Atwood (AMRAP – Reps)

10 Minute Amrap

1 Clean

2 Front Squats

1 Shoulder to Overhead

Workout weight is 70% of your 1 rep max front squat

Xtra Credit

Metcon (No Measure)

Extra Credit is not a mandatory part of class but something that if you have the extra time and want some extra work will help with your overall fitness.

45 Min

Max Cals On Bike