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
Back Squat (10×2@85-90% rest at least two minutes between sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute Amrap
10 Cal Row
9-15-21-27-33…..
Power snatch (75,55)