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 (Weight)

6 Rounds

Starting with your 65% of your Power Clean

1 Power Clean

1 Hang Power Clean

1 Squat Clean

All movements are without letting go of the bar. Add weight after each set.

6 Toes to bar after each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

8 Cal Bike

8 Devils Press (35,20)

30 Double Unders