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
Clean
For 12 Minutes work on any style of clean you would like. Stay lighter and really work the technique.
Metcon
Metcon (Time)
3-6-9-12-15-18
Cal Bike
Power snatches (95,65)