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

Clean and Jerk

Every 1:30 for 8 rounds working up in weight 2 clean and jerks

Metcon

Metcon (Time)

4 Rounds

25 Wallballs (20/14)

40 Double unders

12 S2OH (155,105)