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
Metcon (Weight)
in a 10 Minute Window
Perform the following for a max weight for the day
1- Power Clean
1-Hang clean
1- Front Squat
1- Squat Clean
1- Jerk
Move up in weight as you feel comfortable
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
25 Wallballs (20,14)
20 Double Unders w/ Bead Rope
15 Pull Ups
10 Cal Bike