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 Clean (5×5@70% not Touch and Go)
6 strict hanging knee raises as high as you can pull after each set
Metcon
Metcon (Time)
20 Rounds
1 Burpee toes to bar
2 Wallballs (20,14)
3 HR Push Ups