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 (Starting at 60%)
In a 10 Minute Window
3 Power Snatches
6 Reps of a Gymnastics movement of your choosing
~~you may go up in weight on the Power Snatch as you feel comfortable
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap
30 Wallballs (20,14)
15 Deadlifts (225,155)
10/8 Cal Bike