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 2 Minutes each

3 power cleans

3 Front Squats

3 Jerks
Slowly work up in weight over the 5 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

3 Power Cleans (135,95)

3 Front Squats

3 Jerks

9 V-UPS