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
In a 12 Minute Window get as many rounds as you can of
5 Back Squats @75%
10 Russian Twists (25,15)
8 Air Squats While Holding Plate (3 seconds all the way down, 3 seconds up)
Metcon
Metcon (Time)
15-12-9
Front Squat (185,125)
Pull ups