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**
Metcon
Metcon (No Measure)
12 Minutes
12 AKB Swings (53,35)
10 Russian Twists
Ascending pull ups
Metcon (Time)
21-15-9
Hang Snatch (115,75)
Burpee over Bar
500m Row between sets