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)
12 Minutes
Sandbag bear hug down
8 Squats w/ Sandbag
Sandbag bear hug back
10 Knees to Elbows
Metcon
Metcon (Time)
18 Min Emom
Min 1: Row 175/150m
Min 2: 12 Wallballs
Min 3: 6 Snatches (95,65)