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
In a 15 Minute Window
Work up to a heavy single for the day
Metcon
Metcon (Time)
4 Rounds for time
3 Deadlifts (275,185)
50 Double Unders
12 Bar over Burpees