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
4 Power snatches @ 65%
12 sit ups
Metcon
Metcon (Time)
18 Min time cap
100 Double unders
50 Wallballs (20,14)
40 Cal Row
30 Alt DB Snatch (50,35)
20 Toes to bar
10 Pull ups