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 Clean and Jerk (Work to a moderate weight for the day)
Metcon
Metcon (Time)
4 Rounds
1 Bearhug Sandbag Carry
12 Alt. DB Snatches (50,35)
8 Pull ups
Rest 1 minute between rounds.
You record your overall time for the whole workout