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 (Using your 60%)
15 Minute EMOM
Min 1- 5 F. Squats
Min 2- 10 Burpees
Min 3- 8 Plate Sit ups
Metcon
Metcon (Calories)
4 Rounds.
4 Minute AMRAP
1 Min Rest between rounds
10 Power Cleans (95,65)
15 Slam Balls (30,20)
Max Cals on Bike
Your Score is the amount of calories you get on the bike