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

Squat Clean and Jerk (5×5 working to a moderate weight for the day)

Between rounds

10 Russian Twists (35,20)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute Amrap

10 Pull ups

8 Cal Bike

6 Bar over Burpee

4 Thrusters (135,95)