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**

Metcon

Warm-up (No Measure)

5 rounds

5 Clean and Jerks @65%

5 Strict Pull ups

Clean and Jerk

Metcon

Metcon (No Measure)

5 rounds

5 oH Squats (95,65)

12 Deadlifts

8 V-Ups