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

Metcon (No Measure)

12 Minutes

Spend this time working on an Olympic lift of your choice. Use this time to work technique and play with some weight.

Metcon

Metcon (Time)

For Time

8 DB Hang Clean & Jerks (35,20)

Double Unders

10-20-30-40-50-40-30-20-10