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 working up each set to your 75% for the last 5)
Metcon
Metcon (AMRAP – Reps)
With a partner
10 Min amrap
2 Box jumps P1
2 Synchro Power Snatches (95,65)
2 box jumps P2
2 Synchro Power Snatches
4 Box jumps P1
4 Synchro power snatches
4 box jumps P2
4 synchro power snatches
6 box jumps P1
6 synchro power snatches
6 box jumps P2
6 synchro power snatches
Etc…..