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

15 Minutes

Work up to a heavy single for the day.

Metcon

Metcon (Time)

4 Rounds

6 DB Hang C&J (50,35)

10 HR Push UPs

14 UB Double Unders