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
Hang Power Clean (7×3 start at 55% and work up each set)
Metcon
Metcon (Time)
For Time
20-18-16-14…..4-2
Wallballs
10-9-8-7..2-1
Sit Ups
20 Dubs w/Beaded Rope