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

15 Power Snatches @60%

15 Bicycle Crunches

12 Power Snatches @65%

12 Bicycle Crunches

9 Power Snatches @70%

9 Bicycle Crunches

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

5 Goblet Step Ups (50,35)

10 Burpees

15 Push Press (75,55)