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

Power Clean (Starting at 60%)

With a 12 Minute clock

2 Rounds

Two power cleans (not TnG)

4 Up Downs

After two rounds with the same weight add more weight to your clean. Continue as far into the 12 Minutes as you can.

Metcon

Metcon (Time)

20-15-10

Burpees

10-20-30

Thrusters (95,65)

20-20-20

AKB Swings (53,35)