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
Starting with your 55%
10-8-6 Back Squats
5-5-5 Front Squats
2:00 rest between sets
1st-55%
2nd-60%
3rd-65%
Metcon
Metcon (AMRAP – Reps)
20 Min Amrap
40 Wallballs (20,14)
30/24 Cal Row
20 Toes to Bar
10 Power Snatches (115,75)