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
15 Minutes
Work up to a heavy single for the day.
Metcon
Metcon (Time)
4 Rounds
6 DB Hang C&J (50,35)
10 HR Push UPs
14 UB Double Unders