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 (Work up to a heavy single for the day)
You have a 15 Minute window to work in.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2 HSPU
4 Chest 2 Bars
6 Burpees
8 AKB Swings (53,35)