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

4×5@70%

1×5@ a weight you feel you can complete for 5

Metcon

CinDT (Time)

6 Rounds

1 Round of Cindy

1 Rouns of DB DT

6 Rounds

5 Pull ups

10 Push Ups

15 Air Squats

12 DB Deadlifts (50,35)

9 Hang Cleans

6 S2OH