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)

10 Minutes

6 Hang Power Cleans

8 Burpees

Power cleans go up every round.

Men

75,95,115,135,155,165

Women

55,65,75,95,105,115

Metcon

Metcon (Time)

4 Rounds

15 Cal Row

20 Push Press (95,65)

2 Min Rest

You should be able to push hard with this rest