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 (5 Rounds starting at 65%)

2 Power Cleans

100m Sprint on Rower

Add weight on cleans after every round

Metcon

Metcon (Time)

32 Rounds For Time

1 Wallball (20,14)

2 Burpees

3 Toes to bar

22 Min time Cap