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

5 Rounds

2 Hang + 2 Power Snatches (65%)

10 Russian Twists

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

8 Hang Squat Cleans (115,75)

40 Dubs

12 Deadlifts

15 DB Push Press (35,20)