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 (5×5 starting at 70% and adding weight each round)

After each set row 250m. Each row after should progressively get faster

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

6 Pull Ups

30 Double Unders

10 Front Squats (75,55)

30 Double Unders