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

Squat Snatch (Work up to a moderate 5 rep today)

We will spend time working technique and form more so then weights today

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

20 Cal Bike

15 Wall balls (20,14)

10 AKB Swings (53,35)

5 Burpees