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 60%)

Every minute for 8 Minutes

1 squat clean

2 Front Squats

1 Jerk

Every two rounds add a little weight

Metcon

Metcon (Time)

5 Rounds For Time

20 Weighted Lunges (50,35)

4 Devils Press

20 Air Squats

20 Double Unders