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 (5×5@65%)

Between sets couch stretch both legs for 1 Minute each leg

Metcon

Metcon (AMRAP – Reps)

10 Minute Amrap

10-20-30-40-50

Calorie Row

HR Push ups