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 (3-3-3-2-2-1-1 working up to around 80% of your max)

Metcon

Val’s Unicorn Parade (Time)

With a partner split however you’d like

2 Rounds

2 Power Snatches (165,115)

28 Wallballs (20,14)

19 Sandbag Tosses

84 Cal Row