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
Emom for 12 Minutes
Add 5-10Lbs to whatever weight you did last week
Odd: 2 Front Squats
Even: 4 Back Squats
Metcon
Metcon (Time)
21-15-9
Calorie Row
Front Squat (75,55)