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

10 Minutes

Work up to a Heavy 5 Rep max for the day

Metcon

Metcon (Time)

4 Rounds

30 Sit Ups

20 Beaded Rope Dubs

10 Cal Bike

5 C2B Pullups