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

Back Squat (10-7-5-3-1-1-1)

You’re working up to a heavy single for the day but it doesn’t mean shoot for a max lift.

Metcon

Metcon (AMRAP – Reps)

9 Min Amrap

20 Double Unders

1 Hang Squat Clean (135,95)

20 Double Unders

2 Hang Squat Cleans

20 Double Unders

3 Hang Squat Cleans

Continue following the pattern for the remainder of the 9 minutes