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

Starting at 60% and adding weight each round

5 Rounds

5 Power Snatches

5 Bar Over Burpees

Metcon

Metcon (Time)

27-21-15-9

Push Ups

SDHP (75,55)

Box Jumps