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 (10 Mins to work up to a heavy weight for today)

Metcon

Metcon (Time)

5 Rounds

16/12 Cal Row

10 Thrusters (95,65)

RX+

5 Rounds

20/15 CalRow

10 Thrusters (115,75)