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
15 Power Snatches @60%
15 Bicycle Crunches
12 Power Snatches @65%
12 Bicycle Crunches
9 Power Snatches @70%
9 Bicycle Crunches
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap
5 Goblet Step Ups (50,35)
10 Burpees
15 Push Press (75,55)