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
Bench Press
Build to a heavy set of 5
Between each set 5 Single arm bent over rows
Metcon
Metcon (Time)
5 rounds
8 Push Press (95,65)
12 V Ups
16 Cal Row