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 Clean (In a 10 Minute Window)
Start light and slowly work up in weight
1 Power Clean
1 Squat Clean
1 Push Jerk
Metcon
Metcon (AMRAP – Reps)
4 Rounds
1 Min Max Box Jumps
1 Min Max Wallballs
1 Min Max Cal Bike
1 Min Rest