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**

Metcon

Metcon (No Measure)

10-8-6-4-2

DB Power Clean (50,35)

Weighted step overs

Pull ups

Metcon

Metcon (AMRAP – Reps)

15 Min Amrap

20 Double Unders

10 V Ups

2 Burpees

**Add another 2 Burpees after each round