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@75% )
Between sets:
Choose whichever fits your skill level best
•8 DB shoulder presses
•5 Kipping HSPUs
•2-3 Strict HSPUs
Metcon
Metcon (Time)
For Time
50 AKB Swings (53,35)
40 WallBalls (20,14)
30 Alt. DB Snatch (50,35)
40 Wallballs
50 AKB Swings