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
Squat Clean and Jerk (5×5 working to a moderate weight for the day)
Between rounds
10 Russian Twists (35,20)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute Amrap
10 Pull ups
8 Cal Bike
6 Bar over Burpee
4 Thrusters (135,95)