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

Squat Snatch (Work up to a heavy weight for today. )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

400m Run

10 SDHP (75,55)

10 Bar over Burpees