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
Power Clean (7 Times through the complex)
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
Work up a little bit in weight after each set
Metcon
Metcon (Time)
For Time
–Buy In–
30 Cal Bike
~~3 Rounds~~
10 Pull Ups
8 Sand bag tosses
–Cash Out–
30 Cal Bike