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 (6×1@90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
3 HSPUs
6 Curtis Ps (95,65)
9 Bar over Burpees