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