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

10 Minutes

Using your 65%

Every round go up be 1 Rep

1 Power Snatch

4 Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

15 Wallballs

20 Alt. DB snatch (50,35)

30 Double Unders