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
Squat Snatch (Work up to a heavy weight for today. )
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
400m Run
10 SDHP (75,55)
10 Bar over Burpees