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

Hang Snatch (5×5@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

12 Hang Snatches (95,65)

10 Up-Down Box Overs

8 Chest To Bar Pull ups