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
Squat Clean (Starting at 60%)
Every minute for 8 Minutes
1 squat clean
2 Front Squats
1 Jerk
Every two rounds add a little weight
Metcon
Metcon (Time)
5 Rounds For Time
20 Weighted Lunges (50,35)
4 Devils Press
20 Air Squats
20 Double Unders