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
Squat Clean (10 Minutes)
Work on technique and stay light if you struggle with a smooth transition.
If you feel comfortable with the movement then you may move up in weight slowly.
Metcon
Metcon (Time)
4 Rounds
15 Cal Row
6 C2B Pull ups
25 Wallballs
6 C2B Pull ups