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
Push Press (Work up to a moderate weight for 3 reps )
You’ll have 12 minutes to complete this
Metcon
Metcon (Time)
5 Rounds
30 Dubs w/ Beaded rope
20 Wallballs (20,14)
10 Burpee Box overs