Adelphos Athletics – CrossFit
Warm-up
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
Back Squat (5-5-5-5-5-5 work up to a heavy 5 rep squat)
Between each set and at the finish do 8 Pendelay Rows with Palms facing forward.
Metcon
Metcon (AMRAP – Reps)
12 Minute Amrap
1 Pull up, 2 Push Ups, 3 Air Squats
2 Pull ups, 4 Push ups, 6 Air Squats
3 Pull ups, 6 Push Ups, 9 Air Squats
Continue the Pattern for the remainder of the workout.
RX +
Wearing a weight vest