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 (8×3@75%)
Between each round 15 Double Unders with the beaded ropes
You’ll have 20 Minuted to complete all sets of squats. Help out with switching out weights and getting folks started as this may take a bit of time.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute Amrap
4 Weighted Box Step Ups (2×50/35)
4 HSPU
4 Burpees