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
Squat Clean (Starting at 60-65%)
3-3-3-3-3
Slowly add weight as you feel comfortable
Metcon
Metcon (Time)
4 Rounds
6 Hspu
12 Cal Row
12 AKB Swings (53,35)
6 KB Box Step ups