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
4×5@70%
1×5@ a weight you feel you can complete for 5
Metcon
CinDT (Time)
6 Rounds
1 Round of Cindy
1 Rouns of DB DT
6 Rounds
5 Pull ups
10 Push Ups
15 Air Squats
12 DB Deadlifts (50,35)
9 Hang Cleans
6 S2OH