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
Back Squat (10-7-5-3-1-1-1)
You’re working up to a heavy single for the day but it doesn’t mean shoot for a max lift.
Metcon
Metcon (AMRAP – Reps)
9 Min Amrap
20 Double Unders
1 Hang Squat Clean (135,95)
20 Double Unders
2 Hang Squat Cleans
20 Double Unders
3 Hang Squat Cleans
Continue following the pattern for the remainder of the 9 minutes