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 70%)

5-5-3-3-3

Power Snatch

Slowly add weight as you go. Focus on technique and pulls

Metcon

Metcon (Time)

5 Rounds

30 Double Unders

12 AKB Swings (53,35)

12 Goblet Squats