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

Metcon (No Measure)

6 Rounds

10 Weighted step ups (you choose weight)

10 V Ups

10 HR Push Ups

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Box Jumps (24,20)

Power Snatches (95,65)

rx+

Power Snatches (135,95)