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
Front Squat
10 Minute Emom
Based off of 60% of your 1RM
Odd: 3 Front Squats
Even: 6 Back Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
5 Strict Pull ups
10 Box Jump overs
15 DB Snatches (50,35)