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
5 Rounds
5 Squats @70%
16 Russian twists (35,20)
Metcon
Metcon (Time)
3 Rounds
20/15 Cal Row
40 Wallballs (20/14)
60 Double Unders
RX+
30/20 Cal Row
40 Wallballs (30,20)
60 Double Unders