Adelphos Athletics – CrossFit
Warm-up
0-15: 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
15-35: Back Squat
3 sets for max reps @65-70%
*Between sets*
~8 DB Curls- Challenging weight
~10 V-Ups
Metcon
35-52: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies weights
Wallball-14
All Barbells-55
Cool Down
Metcon (No Measure)
***THIS IS NOT A MANDATORY PART OF CLASS BUT IT WILL BE VERY BENEFICIAL FOR YOU TO DO REGULARLY***
10 Minutes Slow Pace on Airdyne
-Hip Opener Stretch both sides
-Couch Stretch both sides
Xtra Credit
Metcon (Time)
For Time
5 Rounds
15 Devils Press (35,20)
40 Double Unders