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

Clean

For 12 Minutes work on any style of clean you would like. Stay lighter and really work the technique.

Metcon

Metcon (Time)

3-6-9-12-15-18

Cal Bike

Power snatches (95,65)