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 (4×5@75%. All sets at same weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min Amrap
12/9 Cal Bike
6 Push Press (95,65)
3 C2B Pull ups