Adelphos Athletics – 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
Clean and Jerk
Every 1:30 for 8 rounds working up in weight 2 clean and jerks
Metcon
Metcon (Time)
4 Rounds
25 Wallballs (20/14)
40 Double unders
12 S2OH (155,105)