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

Squat Snatch ( 6×5 starting at 55% and working up if able)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes

25 Wallballs

20 Toes to bar

15 Burpee Box Over