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 2 Minutes each
3 power cleans
3 Front Squats
3 Jerks
Slowly work up in weight over the 5 rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
3 Power Cleans (135,95)
3 Front Squats
3 Jerks
9 V-UPS