Adelphos Athletics – CrossFit
Stay moving through this warm up and skill piece. The workout is going to take a bit of time.
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)
10 Minutes
1 Power Clean
3 Front Squats
1 Jerk
Work up in weight as you feel comfortable. End at a heavy weight but not a max out
Metcon
9/11 Memorial Workout (Time)
For Time
~~Buy In~~
2001m Row
7 Rounds
9 Deadlifts (175,125)
11 Burpee Pull Ups
9 Box Jumps (24,20)
11 Wallballs (20,14)
9 Push Ups
~~ Cash Out~~
110 Walking Lunges