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

Metcon (Weight)

in a 10 Minute Window

Perform the following for a max weight for the day

1- Power Clean

1-Hang clean

1- Front Squat

1- Squat Clean

1- Jerk

Move up in weight as you feel comfortable

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

25 Wallballs (20,14)

20 Double Unders w/ Bead Rope

15 Pull Ups

10 Cal Bike