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 Clean (In a 10 Minute Window)
Work up to a moderate weight for Hang Cleans for the day.
Metcon
Metcon (Time)
For Time
21-15-9
Wallballs (20,14)
Deadlifts (185,125)
Weighted Step Ups (50,35)