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 (Using 75% of your 1RM)
In a 12 Minute Window
Starting with 1 Squat then
6 Burpees
6 Ball Slams
Add 1 Squat after each round
Round 1–1 Squat
Round 2–2 Squats
Round 3–3 Squats……..
Metcon
Metcon (Time)
5 Rounds
10 Deadlifts (185,125)
8 HSPUs
40 Double Unders