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

Back Squat (Starting at 70-80%)

5×5 Back Squats

between sets

10 Cals on bike

Metcon

Metcon (Time)

For Time

30 Double Unders

10 Snatches (95,65)

~Rest 1 Minute~

40 Double Unders

8 Snatches (115,75)

~Rest 1 Minute~

50 Double Unders

6 Snatches (135,95)

~Rest 1 Minute~

60 Double Unders

4 Snatches (155,105)