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 60%)
10 Minute Emom
Odd: 3 Power Snatches + 1 OH Squat
Even: work on yoyr worst Gymnastics Movement
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap
10 Pull Ups
20 Double Unders
14 Weighted Step Ups (53,35)
20 Double Unders