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
Squat Clean (Starting at 65%)
5 Rounds
4 Squat Clean & Jerks
8 Cal Bike
After each round add a little weight to your bar
Metcon
Metcon (Time)
21-15-9-3
Cal Row
12-9-6-3
HSPU
~~Rest 3 Minutes~~
21-15-9-3
Cal Row
12-9-6-3
Toes to Bar
*Ladies Cal Row- 18-12-6-3