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 Snatch (Every 1:30 you’ll do 2 have snatches with a pause )
6 sets of 2 reps. Hold the snatch in the catch for a “1 One Thousand” then come out of it. Weight is no higher then 75%
Metcon
Metcon (Time)
3 Rounds
40 Ball Slams (30,20)
12 Pull ups
10 Power Cleans (185,125)