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**
Skill Work
Metcon (No Measure)
4 sets not for time
6 Back squats (135/95)
10 RKB Swings (53,35)
10 V Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute Amrap
5 Power Cleans (95,65)
7 Burpees over Bar
9 Push Press