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 Snatch
Starting at 60% and adding weight each round
5 Rounds
5 Power Snatches
5 Bar Over Burpees
Metcon
Metcon (Time)
27-21-15-9
Push Ups
SDHP (75,55)
Box Jumps