Adelphos Athletics – 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**
Skill Work
Metcon (No Measure)
5 rounds
5 Strict shoulder press (AHAP)
5 weighted CHIN ups
Rest 1 Minute
Chin ups are when your palms are facing you as you grab the pull up bar.
Metcon
Metcon (3 Rounds for reps)
3 rounds Fight gone bad style
1 Minute Slam Balls
1 Minute Sdhp (75,55)
1 Minute Front rack lunges
1 Minute Push Press
1 Minute Row for Cals
1 Minute Rest