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 (5×3@70%)
Add a little bit of weight each round working up from 70%
Between rounds
10 Push Ups or 6 Dynamic Push Ups
12 Sit Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
12 Wallballs (20,14)
10 Alt. DB Snatch (50,35)
8 Cal Row