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 with your 65%)

Emom 7 Minutes

Adding a little weight to the bar after each round

1 power clean

1 squat clean

1 front squat

1 jerk

Metcon

Metcon (Time)

5 Rounds

12 Cal Row

9 OH Squats (75,55)

6 Devil Presses (35,20)