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)