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
Hang Clean (6×3– you choose the weight)
Between rounds
12 Sit Ups
12 Push ups
Metcon
Metcon (Time)
3 Rounds
25/20 Cal Bike
20 Alt. DB Hang Clean &Jerk (50,35)
15 Goblet Squats
~~Rest 2 Min~~