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
Hang Snatch (In a 10 Minute Window)
Work up to a moderate weight for a hang power snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute Amrap
15 Toes to Bar
10 Deadlifts (115,75)
5 Power Snatches