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
You have a 15 Minute time window to work up to a heavy 3 rep lift for today.
Metcon
Metcon (Time)
3 Rounds
30/21 Cal Row
10 Push Press (115,75)
Should be around 10-12 minutes long