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 (7×3@65%)
3 seconds down then explode up fast
After each round
10 Russian Twists (35,20)
Metcon
Metcon (Time)
3 Rounds
50 Double Unders
15 DB C&J (50,35)x2