Adelphos Athletics – CrossFit
Warm-up
0-15: 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**
Skill Work
15-27: Metcon (AMRAP – Reps)
AMRAP 12 Minutes
Climb The Ladder
1 Squat Snatch @55%
2 Toes To Bar
Continue adding one rep per wound of Snatches and 2 per every round of TTB so 2/4, 3/6, 4/8 and so on for the remainder of the 12 Minutes
Please mark down the weight that you used.
Metcon
27-: Metcon (Time)
6 Rounds
12 Burpees
12 Air Squats
12 ALT DB Snatches (50,35)
Rest one Minute between Rounds
Cool Down
Warm-up (No Measure)
2000m Row
Every 500 do 10 sit ups and 20 Double unders