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)

4 sets not for time

6 Back squats (135/95)

10 RKB Swings (53,35)

10 V Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

5 Power Cleans (95,65)

7 Burpees over Bar

9 Push Press