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

Squat Clean and Jerk (Work to a moderate weight for the day)

Metcon

Metcon (Time)

4 Rounds

1 Bearhug Sandbag Carry

12 Alt. DB Snatches (50,35)

8 Pull ups

Rest 1 minute between rounds.

You record your overall time for the whole workout