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 (6×3– you choose the weight)

Between rounds

12 Sit Ups

12 Push ups

Metcon

Metcon (Time)

3 Rounds

25/20 Cal Bike

20 Alt. DB Hang Clean &Jerk (50,35)

15 Goblet Squats

~~Rest 2 Min~~