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 starting at 60% and slowly working up )

Between rounds work on your technique for any style of pull up you are working at. Do 5-8 reps each round but try not to wreck your hands

Metcon

Metcon (Time)

For time

5 Rounds

25 Dubs

10 Toes to bar

25 Dubs

5 C2B Pull ups