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

Hang Snatch (In a 10 Minute Window)

Work up to a moderate weight for a hang power snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute Amrap

15 Toes to Bar

10 Deadlifts (115,75)

5 Power Snatches