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
Front Squat (3×5@75%, 2×3@85%, 3×1@95%)
Metcon
Metcon (AMRAP – Reps)
8 Min Amrap
40 Cal Row
100 Wallballs (20,14)