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**

Metcon

Metcon (No Measure)

12 Minutes

12 AKB Swings (53,35)

10 Russian Twists

Ascending pull ups

Metcon (Time)

21-15-9

Hang Snatch (115,75)

Burpee over Bar

500m Row between sets