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 (Start at 60%)
for 10 Minutes work on technique and form. As you feel comfortable move up in weight. Work on Driving the bar up over head and a fast snap down under the bar.
Metcon
Metcon (Time)
6 Rounds
8 Sandbag tosses
250m Row
12 Pull Ups