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 (Using your 70%)
6 Rounds
3 Hang Squat Clean & Jerks
10 Tuck Up Sit ups
After every second round if you would like to add weight you may
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute Amrap
10 Snatches (95,65)
10 Box Jumps (24,20)
10 Toes to Bar