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

Metcon (No Measure)

5 Rounds

Starting with light weight do one power snatch directly into a squat snatch. Do 3 of those per round.

10 hollow rocks after each round

Metcon

Metcon (Time)

For Time

30-20-10

Cal Row

DB Snatches (50,35)

~~straight into~~

10-15-20

DB Step UPS

WallBalls