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 (6×5@70%)
Between Rounds
20 Double Unders
8 Slam Balls (30,20)
Metcon
Metcon (Time)
For Time
21-15-9
Cal Bike
DB Snatches (50,35)
~~Rest 2 Minutes~~
21-15-9
Cal Bike
Burpees