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

Back Squat (5×5@55-60%)

Get some calf and quad stretches in and really try to focus on getting in and staying in each stretch for a couple minutes each attempt

Metcon

Metcon (Time)

4 Rounds

25 Double Unders

20 Cal Row

15 Sit Ups