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
3 Back Squats @70%
3 Back Squats @80%
3+ Back Squats @90%
Between sets
10 V Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min Amrap
7 Pull Ups
5 Burpees
3 Squat Cleans (135,95)