Adelphos Athletics – CrossFit
Warm-up
0-15: 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
15-35: Metcon (No Measure)
Move with purpose but not as a metcon.
3 Front Squats (115,75)
15 Double Unders
6 Back Squats
8 Push Ups
Metcon
35-50: Metcon (Time)
4 Rounds*
20/16 Cal Row
16 Alt. DB Snatch (50,35)
*If 4 rounds are completed before the 8 minute mark compete another 2 rounds for 6 total rounds
Mobility
50-60: Metcon (No Measure)
With a 10 Minute Window
2:00 Per leg doing couch stretch trying to drive your chest up as high as you feel comfortable.
Remaining time after both legs are stretched sit in the bottom of a squat with back against the wall. You can use the wall as support but get as low as you can in your squat for those remaining 4-6 minutes.