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 Emom
Odd-4 Back Squats @70%
Even-10/8 Cal Bike
Metcon
Metcon (Time)
6 Rounds
20 Cal Row
15 AKB Swings (53,35)
10 Push Press (95,65)