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 (5-5-5-5-5 —>12 Minutes)
Work up to a heavy 5 rep weight for the day.
Metcon
Metcon (AMRAP – Reps)
6 Rounds
2:30 Min on/ 1 Min off
20 Air Squats
10 Push Press (115,75)
Max Burpees
Your Final score is off your total number of burpees completed