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

6 DB Step Ups (2xDBs)

10 Push Ups

4 Strict Pull ups

Metcon

Metcon (AMRAP – Reps)

15 Minute Amrap

3 Clean & Jerk (135,95)

3 Toes to Bar

40 Double Unders

6 Clean & Jerks

6 Toes to Bar

40 Double Unders

9 C&J

9 T2B

40 Double Unders….

Comtinue this pattern for the remainder of the time.