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 (15 Minutes)
You will have 15 minutes to work to a heavy 5 rep max starting at 135/95 working up by 10lbs doing 5 reps every time. Make it as far as you can in the 15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap
200m Run
10 AKB Swings (53,35)
10 Pull ups