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