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
Back Squat (Starting at 70-80%)
5×5 Back Squats
between sets
10 Cals on bike
Metcon
Metcon (Time)
For Time
30 Double Unders
10 Snatches (95,65)
~Rest 1 Minute~
40 Double Unders
8 Snatches (115,75)
~Rest 1 Minute~
50 Double Unders
6 Snatches (135,95)
~Rest 1 Minute~
60 Double Unders
4 Snatches (155,105)