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 (In a 10 Minute Window)

Start light and slowly work up in weight

1 Power Clean

1 Squat Clean

1 Push Jerk

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 Min Max Box Jumps

1 Min Max Wallballs

1 Min Max Cal Bike

1 Min Rest