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 Power Clean (7×3 start at 55% and work up each set)

Metcon

Metcon (Time)

For Time

20-18-16-14…..4-2

Wallballs

10-9-8-7..2-1

Sit Ups

20 Dubs w/Beaded Rope