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 (5×5@70%)
You do not need to do both skills just one
Squat Snatch (5×5@70%)
You do not need to do both. Just need to work through one but you can do the other after class
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minutes
10 Hang Clean and Jerks (115,75)
10 Toes to Bar
10 Burpee over Bar