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

Hang Clean (5×5@65%)

Between rounds

5 Push ups

5 V Ups

10 Lunges

Metcon

Metcon (Time)

6 Rounds

10 HR Push Ups

10 V Ups

10 Front Squats (135,95)