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 (5×6@65%)
Between rounds
10 Cal Row (As Quickly as possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap
3 Hang Snatches (115,75)
5 Toes to Bar
7 Bar over Burpees
25 Double Unders