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 (Using your 70%)

6 Rounds

3 Hang Squat Clean & Jerks

10 Tuck Up Sit ups

After every second round if you would like to add weight you may

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute Amrap

10 Snatches (95,65)

10 Box Jumps (24,20)

10 Toes to Bar