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
Adding weight each round if possible starting at (95,65)
5 rounds
5 Power snatches
20 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
500m Row
21 Alt. DB Snatches (35,20)
15 Up Downs
9 DB Box Overs