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@70%)

You do not need to do both skills just one

Squat Snatch (5×5@70%)

You do not need to do both. Just need to work through one but you can do the other after class

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minutes

10 Hang Clean and Jerks (115,75)

10 Toes to Bar

10 Burpee over Bar