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
5 Back Squats @65%
5 Back Squats @75%
5+ Back Squats @85%
Between rounds
10 DB bent over Rows- per side
( you choose weight you feel comfortable with)
Metcon
Metcon (3 Rounds for reps)
3 Rounds
1 Minute per movement for Max reps
Push Press (75,55)
Wallballs (20,14)
Burpee
AKB Swing (53,35)
Rest