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 (Work up to a Heavy Single for the day)

Metcon

: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

5 Power Snatch (60%)

10 WallBalls

15 Cal Row

~~Power Snatch based off of the heavy weight you reached today

Cool Down

Metcon (No Measure)

Spend time cooling down at your own pace and make sure to stretch out before the weekend hits

10 Min on Bike

Couch Stretch

Lat Stretch

Back/Shoulder Stretch

Hamstring Stretch