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 (No Measure)
5 Rounds
12 Weighted Step Ups
12 Barbell High Pulls
12 Barbell Strict Presses
You choose weight for step ups
barbell work is an empty bar only
Metcon
Metcon (Time)
For Time
6 Power Cleans
6 Bar over Burpees
5 Power Cleans
5 Bar over Burpees
4 Power Cleans
4 Bar over Burpees
3 Power Cleans
3 Bar over Burpees
2 Power Cleans
2 Bar over Burpees
1 Power Clean
1 Bar over Burpee
Mens weights
135,155,185,205,225,255
Women’s weights
95,105,125,145,155,175