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**
Skill Work
Metcon (No Measure)
5 rounds
•3 Chin ups w/ 3 second decent
W/ 5 second dead hand
•5 plate squats w/ plate straight in front of you w/ 2 second pause rock bottom in squat
•8 hollow rocks
Metcon
Gerald Atwood (AMRAP – Reps)
10 Minute Amrap
1 Clean
2 Front Squats
1 Shoulder to Overhead
Workout weight is 70% of your 1 rep max front squat
Xtra Credit
Metcon (No Measure)
Extra Credit is not a mandatory part of class but something that if you have the extra time and want some extra work will help with your overall fitness.
45 Min
Max Cals On Bike