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
Snatch (5×5 starting at 60% and slowly working up )
Between rounds work on your technique for any style of pull up you are working at. Do 5-8 reps each round but try not to wreck your hands
Metcon
Metcon (Time)
For time
5 Rounds
25 Dubs
10 Toes to bar
25 Dubs
5 C2B Pull ups