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 (Weight)
6 Rounds
Starting with your 65% of your Power Clean
1 Power Clean
1 Hang Power Clean
1 Squat Clean
All movements are without letting go of the bar. Add weight after each set.
6 Toes to bar after each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
8 Cal Bike
8 Devils Press (35,20)
30 Double Unders