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 (5 Rounds starting at 65%)
2 Power Cleans
100m Sprint on Rower
Add weight on cleans after every round
Metcon
Metcon (Time)
32 Rounds For Time
1 Wallball (20,14)
2 Burpees
3 Toes to bar
22 Min time Cap