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

Metcon (No Measure)

12 Minutes

Snatch (you choose style)

Work which ever variation of the snatch that you wouls like to. Work power, squat, hang, or muscle snatches. Start light on weight amd slowly add a tiny bit at a time as you feel comfortable.

Metcon

Metcon (Time)

For time

21-18-15-12-9-6

Cal Bike

Shoulder to Over Head (115,75)