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
Back Squat (10-10-5-5-5-3-3)
Just move. This doesn’t need to be a complete max out it’s just working up and working through the soreness.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min amrap
100’ sandbag carry
15 Burpees
8 Toes to bar
Every 25’ is counted as 5 reps.
The full 100’ is 20 reps.