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
15-25: Metcon (No Measure)
10 Min EMOM
Odd: 3 Back Squats @80%
Even: 10 V-Ups + 7 Burpees
Metcon
25-34: Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
9 Thrusters (95,65)
12 Toes to Bar
15 Ball Slams (30,20)
Cool Down
34-45: Warm-up (No Measure)
11 Min Cap
2000m Row
Once done with the 2K with whatever remaining time there is
Max Strict Press (75,55)