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
Back Squat
In 15 Minutes
Work to a heavy single for the day
Metcon
Metcon (Time)
21-15-9
Burpee Box Jump (24,20)
Pull ups
Alt. DB Snatch (50,35)