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**
Skill Work
Metcon (No Measure)
5 Rounds
5 Front Squats w/ 3 second down
1 Minute Russian twists (35,20)
2 Min Rest
Front Squat
Metcon
The Jan (Time)
For Time
10 Double Unders
51 Push ups
10 Double Unders
51 Sit Ups
10 Double Unders
51 Hang Cleans (75,55)
10 Double Unders
51 Push Press
10 Double Unders
51 Front Squats