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 (10 Mins to work up to a heavy weight for today)
Metcon
Metcon (Time)
5 Rounds
16/12 Cal Row
10 Thrusters (95,65)
RX+
5 Rounds
20/15 CalRow
10 Thrusters (115,75)