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
Metcon (No Measure)
6 Rounds
Pick one of the three Lower body exercises
6 Seated Heels to plate
8 HR Push Ups
~Lower body moves
16 weighted lunges
12 weighted step ups
8 Pistols
Metcon
Metcon (AMRAP – Reps)
5 Rounds
:45 on, :15 off
~Strict Press (55%)
~Sit ups
~C2B Pull Ups
~Burpees over bar
Your Score will be your lowest rep per movement.