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 60%)

Power Cleans

5-5-5-3-3

Slowly work up in weight as you go but take your time and focus on form.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

20 Double Unders

3 Deadlifts (135,95)

3 Hang Cleans

3 Front Squats