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 (Starting at 60%)

Back Squats

5-5-5-5-5

Slowly work up in weight as you feel comfortable.

Just working to a moderate 5 reps for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

30 Double Unders

15 Air Squats

10 Knees to Elbows

5 HR Push Ups