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 (5×5@70%)
10 V-UPS after each round
Metcon
Metcon (Time)
10 Rounds
6 Push ups
8 Bar over Burpees
10 SDHP (95,65)