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 (7×5@60% with a three second decent )
12 Russian Twists Between rounds (35,20) <- dumbbell
Metcon
Metcon (AMRAP – Reps)
16 Min Amrap
2-4-6-8-10……
DB Box Step overs (50,35)x2
Burpees