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
Metcon (Weight)
6 Sets of this Complex
1 Power Snatch
1 Hang Snatch
1 OH Squat
Slowly work up in weight and take your time working the technique of the movements.
Metcon
Metcon (Time)
6 Rounds
10 Hang Snatches (95,65)
12 Box Jump Overs
15/11 Cal Row