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

Back Squat (10×2@85-90% rest at least two minutes between sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute Amrap

10 Cal Row

9-15-21-27-33…..

Power snatch (75,55)