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

Clean and Jerk

6 sets

Warm up To the weight you will be using in the workout.

3 C&J

4 Push Ups

5 V Ups

Metcon

Metcon (Time)

15 Rounds

3 Clean & Jerks (185,125)

5 HR Push Ups

7 Wallballs (20,14)