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
Metcon (No Measure)
6 Rounds
10 Weighted step ups (you choose weight)
10 V Ups
10 HR Push Ups
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Box Jumps (24,20)
Power Snatches (95,65)
rx+
Power Snatches (135,95)