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 60%)

In a 10 Minute Window

3 Power Snatches

6 Reps of a Gymnastics movement of your choosing

~~you may go up in weight on the Power Snatch as you feel comfortable

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

30 Wallballs (20,14)

15 Deadlifts (225,155)

10/8 Cal Bike