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@75%)
Between sets accumulate 80 Walking lunge steps while holding 1 Db (50,35) in the goblet position
Metcon
35-: Metcon (Time)
3 Rounds
500m Row
75 Double Unders
20 Thrusters (65,45)