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 (4×6 working up to a moderate weight)
Between each set
10 Push ups
10 hollow rocks
Metcon
Metcon (Time)
10 down to 1
Strict pull ups
Strict press
Box jumps (24,20)
Strict press weight should be something you can press for 7 reps atleast when fresh