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 (5×3@65%)
After each round
500m row
Metcon
Metcon (AMRAP – Reps)
5 rounds
1 Minute per round for max reps
AKB Swings (53,35)
Push press (115,75)
Double Unders
HR push ups
1 Min Rest
Your lowest numbered round will be your score