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 (Using 70%)
6 Rounds
5 Front Squats
8 Burpees
10 DB Row (per side. You pick weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
5 Strict Press (95,65)
10 Weighted Step ups (1×50,1×35)
15/11 Cal Bike
RX+
20 Min Amrap
5 HSPU
10 Pistols
15/11 Cal Bike