CrossFit Adelphos – CrossFit

Stay moving through this warm up and skill piece. The workout is going to take a bit of time.

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

Metcon (Weight)

10 Minutes

1 Power Clean

3 Front Squats

1 Jerk
Work up in weight as you feel comfortable. End at a heavy weight but not a max out

Metcon

9/11 Memorial Workout (Time)

For Time

~~Buy In~~

2001m Row

7 Rounds

9 Deadlifts (175,125)

11 Burpee Pull Ups

9 Box Jumps (24,20)

11 Wallballs (20,14)

9 Push Ups

~~ Cash Out~~

110 Walking Lunges