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 (Going off of your 65%)
14 Min EMOM
Odd-3 Front Squats
Even-6 Back Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12/8 Cal Bike
6 Ring Dips
3 Deadlifts (255,175)