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
5 Rounds
5 Front Squats ( as heavy as you feel comfortable with)
1 Min DB Bent over Row (Right)
1 Min DB Bent over Row (Left)
Metcon
Metcon (Time)
3 Rounds
30 Wallballs (20,14)
10 Burpee Box Overs
300M Row
10 Burpee Box Overs