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 (Using 65-75%)

5×5 Back Squats

You may add weight as you feel comfortable

Between sets

12 HR Push Ups

20 Flutter Kicks

Metcon

Metcon (Time)

5 Rounds

30 Double Unders

15 Push Press (75,55)

10 Knees to Elbows

RX+

5 Rounds

30 Double Unders w/ Bead Rope

15 Push Press (95,65)

15 Knees to Elbows