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
Power Snatch (5×3@70%, 3×1@75%)
Metcon
Metcon (AMRAP – Reps)
12 minute amrap
2-4-6-8-10……..
Slam Ball
AKB Swings
Wallballs