CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-35: Metcon (No Measure)

Move with purpose but not as a metcon.

3 Front Squats (115,75)

15 Double Unders

6 Back Squats

8 Push Ups

Metcon

35-50: Metcon (Time)

4 Rounds*

20/16 Cal Row

16 Alt. DB Snatch (50,35)

*If 4 rounds are completed before the 8 minute mark compete another 2 rounds for 6 total rounds

Mobility

50-60: Metcon (No Measure)

With a 10 Minute Window

2:00 Per leg doing couch stretch trying to drive your chest up as high as you feel comfortable.

Remaining time after both legs are stretched sit in the bottom of a squat with back against the wall. You can use the wall as support but get as low as you can in your squat for those remaining 4-6 minutes.