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 Snatch (Work up to a moderate 5 rep today)
We will spend time working technique and form more so then weights today
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
20 Cal Bike
15 Wall balls (20,14)
10 AKB Swings (53,35)
5 Burpees