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@55% getting used to the new percentages)
After each round row 12 Cals
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
1 Burpee
2 Box jumps (30,24)
3 AKB Swings (53,35)
4 Pull ups
5 Push ups
6 Air Squats
RX+
20 Min Amrap
W/ a weight vest (20,14)
1 Burpee
2 Box Step ups (24,20)
3 AKB Swings
4 Pull ups
5 Push ups
6 Air Squats