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

Squat Clean (Starting at 60-65%)

3-3-3-3-3

Slowly add weight as you feel comfortable

Metcon

Metcon (Time)

4 Rounds

6 Hspu

12 Cal Row

12 AKB Swings (53,35)

6 KB Box Step ups