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
6 DB Step Ups (2xDBs)
10 Push Ups
4 Strict Pull ups
Metcon
Metcon (AMRAP – Reps)
15 Minute Amrap
3 Clean & Jerk (135,95)
3 Toes to Bar
40 Double Unders
6 Clean & Jerks
6 Toes to Bar
40 Double Unders
9 C&J
9 T2B
40 Double Unders….
Comtinue this pattern for the remainder of the time.