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
5×5@65%
After each round
Lunging calf/hip stretch -10 reps each side
Metcon
Metcon (Time)
4 rounds
40 Wallballs
20 Sit ups
10 Burpees