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 (5×5 starting at 70% and adding weight each round)
After each set row 250m. Each row after should progressively get faster
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
6 Pull Ups
30 Double Unders
10 Front Squats (75,55)
30 Double Unders