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 (3-3-3-2-2-1-1 working up to around 80% of your max)
Metcon
Val’s Unicorn Parade (Time)
With a partner split however you’d like
2 Rounds
2 Power Snatches (165,115)
28 Wallballs (20,14)
19 Sandbag Tosses
84 Cal Row