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 (Using your 65-70%)

10 Minutes

1-2-3-4-5-6…..

Power Snatches

4 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

12 AKB Swings (53,35)

10 Goblet Squats

8 Toes to Bar