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