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 (5×2@75%, 1 set max reps at the end)
Between sets:
6 Cal Bike
8 Banded Goodmornings
Metcon
Metcon (Time)
6 Rounds
20 Dubs
12 Push Press (75,55)
200m Run
12 SDHP