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
10 Min Emom
Odd- 3 Back Squats @70%
Even- 30 Double Unders
Metcon
Metcon (Time)
10-8-6-4-2
Front Squat @60%
Pull ups
Burpee