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

Power Clean (5×5@70% not Touch and Go)

6 strict hanging knee raises as high as you can pull after each set

Metcon

Metcon (Time)

20 Rounds

1 Burpee toes to bar

2 Wallballs (20,14)

3 HR Push Ups