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 (4×4@75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min Amrap

9 DB Hang Clean (50,35)

6 DB Push Press

3 Thrusters