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
Front Squat
4 rounds
•4 Front Squats @60% 3 seconds down, pause 2 seconds, drive up
•10 sit-ups
Metcon
Metcon (AMRAP – Reps)
7 Min Amrap
1 Burpee
2 Weighted step ups (50,35)
After each round add 1 burpee and 2 step ups