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 60%)

10 Minute Emom

Odd: 3 Power Snatches + 1 OH Squat

Even: work on yoyr worst Gymnastics Movement

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

10 Pull Ups

20 Double Unders

14 Weighted Step Ups (53,35)

20 Double Unders