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)