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 (Starting at 65% amd adding weight every set)

6 Rounds

4 Power Snatches (reset every time)

8 Slam Balls (30,20)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

400m Row

10 Power Snatches (155,105)

10 V Ups