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
Push Press (5×5@70%, 1 Max Rep Set at the end)
Do Not get too caught up on the reps for the max set. Its Friday and everyone is toast.
Metcon
Metcon (Time)
3 Rounds
500m Row
8 Power Cleans (135,95)
10 DB Goblet Step Ups (50,35)x1