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 Snatch (One rep every :45 seconds for 6 rounds)

Working with 75-80%

Metcon

Metcon (Time)

10 Rounds

5 Deadlift (275,185)

3 hspu

25 Double unders