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