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**
Skill Work
15-35: Metcon (No Measure)
5 Rounds-not for time
250m Row
10 Pistols Total (or the hardest scale that you can do)
Max Effort Pull up hold
Metcon
35-55: Metcon (Time)
3 Rounds for time
10 Front Squats (185,135)
20 AKB Swings (53,35)
50 Double Unders
Cool Down
Warm-up (No Measure)
3 Rounds
10 Cal on bike
10 Gator Rolls with a V-Up
**Gator Roll-A Gator roll is when you start out on the floor in a hollow rock position and then using your core and not letting either your hands or your feet touch the gound to help you you will then roll to either your left or right and perform 1 V-Up. You will then roll back to where you first started.
Xtra Credit
Metcon (Time)
For Time
28-22-16-10
Hang Power Cleans (75,55)
DB Box Step Ups (50,35)
Calories on Bike
You will only use one DB but you will hold it in a goblet squat position as you do your step ups.