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
Hang Snatch
10-8-6-4-2
Hang Snatch (95,65)
Burpees
Metcon
Metcon (Time)
4 Rounds
18 Cal Row
15 Push Press (95,65)
12 Front Rack Lunges