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

Hang Clean (In a 10 Minute Window)

Work up to a moderate weight for Hang Cleans for the day.

Metcon

Metcon (Time)

For Time

21-15-9

Wallballs (20,14)

Deadlifts (185,125)

Weighted Step Ups (50,35)