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 (Emom 10 minutes)
Odd- 3 Back Squats (slightly heavier then we did last week
Even- 20 Double Unders w/beaded rope
Metcon
Metcon (Time)
6 Rounds
5 squat snatches (95,65)
10 bar over burpees
15/10 Cals on bike