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
5 Back Squats (185,125)
15 Air Squats
15 Toe Touches
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute Amrap
5 Chest to Bar Pull-ups
10 Box Jumps
5 Power Snatches (95,65)