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 (Using 65%)
12 Minute Emom
Odd: 5 Back Squats
Evens: 8 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute Amrap
4 Power Snatches (95,65)
8 Push Ups
4 Deadlifts
8 Sit Ups