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@55-60%)
Get some calf and quad stretches in and really try to focus on getting in and staying in each stretch for a couple minutes each attempt
Metcon
Metcon (Time)
4 Rounds
25 Double Unders
20 Cal Row
15 Sit Ups