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
Metcon (No Measure)
12 Minutes
Spend this time working on an Olympic lift of your choice. Use this time to work technique and play with some weight.
Metcon
Metcon (Time)
For Time
8 DB Hang Clean & Jerks (35,20)
Double Unders
10-20-30-40-50-40-30-20-10