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**

Weightlifting

Bench Press

Build to a heavy set of 5

Between each set 5 Single arm bent over rows

Metcon

Metcon (Time)

5 rounds

8 Push Press (95,65)

12 V Ups

16 Cal Row