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 at 65%)

In an 8 Minute Window

1 Power Clean

2 Front Squats

1 Split Jerk

Add a little weight after each set as you feel comfortable

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

15 Wallballs (20,14)

6 1 Arm Alt. DB Devil Presses (50,35)