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 (6×3@70-75%)
Between rounds
5 Burpees
10 Walking Planks
Metcon
Karabel (Time)
10 Rounds For Time
15 Wallballs (20,14)
3 Snatches (135,95)
Cool Down
Metcon (No Measure)
At your own pace
5 Rounds
5 Bottoms Up KB Presses (per side)
10 Pausing Band Pull Aparts
10 Deep Rear foot elevated Lunges