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**

Skill Work

Metcon (No Measure)

5 Rounds

5 Front Squats w/ 3 second down

1 Minute Russian twists (35,20)

2 Min Rest

Front Squat

Metcon

The Jan (Time)

For Time

10 Double Unders

51 Push ups

10 Double Unders

51 Sit Ups

10 Double Unders

51 Hang Cleans (75,55)

10 Double Unders

51 Push Press

10 Double Unders

51 Front Squats