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: Front Squat (4×5@70%)
between each set do 12 total Shrimp Squats
Shrimp Squat is a pistol but the foot that is off the ground you are holding up behind you and you are squating down to touch your knee to the floor then standing up.
Metcon
35-50: Metcon (Time)
21-15-9
Hang Clean and Jerk (135, 95)
Toes to Bar
Bar over Burpee