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 Snatch ( 6×5 starting at 55% and working up if able)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minutes
25 Wallballs
20 Toes to bar
15 Burpee Box Over