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 (Using your 65-70%)
10 Minutes
1-2-3-4-5-6…..
Power Snatches
4 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
12 AKB Swings (53,35)
10 Goblet Squats
8 Toes to Bar