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 (Weight)

6 Sets of this Complex

1 Power Snatch

1 Hang Snatch

1 OH Squat

Slowly work up in weight and take your time working the technique of the movements.

Metcon

Metcon (Time)

6 Rounds

10 Hang Snatches (95,65)

12 Box Jump Overs

15/11 Cal Row