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
Snatch (5×5@65-70%)
Between rounds
12 weighted oh sit up
~~ find a weight you feel comfortable with
Metcon
Metcon (Time)
6 Rounds for time
6 Devil Presses (35,20)
9 DB Front Squats
12 DB Deadlifts