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
5×5 working to your last set being a 5 rep max for the day
Between rounds
10 air squats while holding a 15#/10# plate out in front of you at eye level.
15 Behind the neck presses w/ a PVC pipe with hands as close to your shoulders as you feel comfortable while still punching shoulder blades back.
Metcon
Metcon (Time)
3 Rounds
50 Air Squats
10 Clean & Jerks (135,95)