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 (5×3@80%. Make your last set Max Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
3 Chest to bar Pull ups
4 Power Cleans (185,125)
3 Front Squats