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 Clean (Starting at 65%)
In an 8 Minute Window
1 Power Clean
2 Front Squats
1 Split Jerk
Add a little weight after each set as you feel comfortable
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
15 Wallballs (20,14)
6 1 Arm Alt. DB Devil Presses (50,35)