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 (5-5-3-3-3-3-1)
Work your way up to a heavy single rep for the day.
Metcon
35-50: Metcon (Time)
5 Rounds
15 Snatches (75,55)
21 Cal Row
Cool Down
Warm-up (No Measure)
15 Minutes continuous moving on the bike.
Xtra Credit
Metcon (Time)
5 Rounds
20 Pistols
15 RKB Swings (70,53)
10 Knees to elbows