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
12 Minute window for as many rounds you can get
20 Double Unders
5 Back Squats @65-70%
30 Second Hollow hold
Metcon
Metcon (AMRAP – Reps)
15 Min Amrap
3,6,9,12,15,18, etc
Push Ups
AKB Swings (53,35)
V Ups