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**

Skill Work

Metcon (No Measure)

5 Rounds

4 Power snatches @ 65%

12 sit ups

Metcon

Metcon (Time)

18 Min time cap

100 Double unders

50 Wallballs (20,14)

40 Cal Row

30 Alt DB Snatch (50,35)

20 Toes to bar

10 Pull ups