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 (Work up to a heavy single for today)
Between sets do 8-10 behind the neck presses with an empty barbell
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min Amrap
20 Double unders
3 HSPUs
1 Power Clean**
** Power clean weight based off 50% of the back squat you did today