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
Snatch (you choose style)
Work which ever variation of the snatch that you wouls like to. Work power, squat, hang, or muscle snatches. Start light on weight amd slowly add a tiny bit at a time as you feel comfortable.
Metcon
Metcon (Time)
For time
21-18-15-12-9-6
Cal Bike
Shoulder to Over Head (115,75)