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
Front Squat (At 65%)
5 Rounds
5 Front Squats
15 Double Unders
6 HR Push Ups
Metcon
Metcon (Time)
7 Rounds
7 Power Cleans (115,75)
7 C2B Pull ups
Cool Down
Metcon (No Measure)
4x200m Jog
Spend some time working and stretching out the upper back