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%)

For 10 minutes

1 Power Snatch (65%)

15 Double Unders

After every round add 1 rep to the Power Snatches. You may squat snatch if you’d like

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

20 Push Press (75,55)

15 Push Ups

10 Pistol Squats