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**
Metcon
Metcon (Time)
9-15-21
Front Squats
HR Push Ups
** Front Squat Weights
9-(185,125)
15-(135,95)
21-(95,65)
Metcon (Time)
For time
25 Double Unders
10 Burpees
5 Pull ups
~~REST 1 MIN~~
50 Double Unders
15 Burpees
10 Pull ups
~~REST 1 MIN~~
75 Double Unders
20 Burpees
15 Pull Ups