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 65-70%. You can squat snatch if youd like)

15 Minute Emom- 1:30 per round

Odd: 5 Snatches- resetting every time

16 Russian Twists w/ a plate

Even: gymnastics movement of your choice

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

60 Double Unders

30 Wallballs (20,14)

15 Deadlifts (245,165)