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 (Start at 60%)

for 10 Minutes work on technique and form. As you feel comfortable move up in weight. Work on Driving the bar up over head and a fast snap down under the bar.

Metcon

Metcon (Time)

6 Rounds

8 Sandbag tosses

250m Row

12 Pull Ups