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 (10 Minutes)

Work on technique and stay light if you struggle with a smooth transition.

If you feel comfortable with the movement then you may move up in weight slowly.

Metcon

Metcon (Time)

4 Rounds

15 Cal Row

6 C2B Pull ups

25 Wallballs

6 C2B Pull ups