CrossFit Adelphos – CrossFit

Warm-up

0-15: 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**

Skill Work

15-27: Metcon (AMRAP – Reps)

AMRAP 12 Minutes

Climb The Ladder

1 Squat Snatch @55%

2 Toes To Bar

Continue adding one rep per wound of Snatches and 2 per every round of TTB so 2/4, 3/6, 4/8 and so on for the remainder of the 12 Minutes
Please mark down the weight that you used.

Metcon

27-: Metcon (Time)

6 Rounds

12 Burpees

12 Air Squats

12 ALT DB Snatches (50,35)

Rest one Minute between Rounds

Cool Down

Warm-up (No Measure)

2000m Row

Every 500 do 10 sit ups and 20 Double unders

Squat Snatch