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 Rounds
8 Squats @75%
60 second low plank
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min Amrap
35 Double Unders
25 Air Squats
15 AKB Swings (53,35)