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 Rounds
2 Hang + 2 Power Snatches (65%)
10 Russian Twists
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP
8 Hang Squat Cleans (115,75)
40 Dubs
12 Deadlifts
15 DB Push Press (35,20)