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
Metcon (No Measure)
12 Minutes
3 Front Squats (185,125)+5
16 Rotating Planks
6 Back Squats
16 Sit Ups
Metcon
Metcon (Time)
6 Rounds
8 Hang Cleans (95,65)
20 Air Squats
15 Push Ups