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
10 Minutes
Work up to a Heavy 5 Rep max for the day
Metcon
Metcon (Time)
4 Rounds
30 Sit Ups
20 Beaded Rope Dubs
10 Cal Bike
5 C2B Pullups