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 (5×6@75% w/2 second pause at the bottom)
:30 second hollow hold
:30 second max V-Ups after each round
Metcon
Money Mike (Time)
~~Buy in~~
25 Burpees to plate
~~Then~~
6 Rounds
3 Deadlifts (225,155)
22 Double Unders
4 Chest to Bar Pull ups
6 Box Jumps (30,24)
~~Cash Out~~
25 Burpees to plate