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
Squat Snatch (5×4@65-70%)
Metcon
Metcon (Time)
2 Rounds
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Box Jumps (24/20)