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 (Staying around your 60%)
8-8-8
Back Squats
5-5-5
Front Squats
2:00 min rest between sets
Try and stay around your 60% of your back squat for all sets. If youre feeling confident then you may add weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
200m Run
6 Pull Ups
5 Hang Cleans (115,75)
4 Bar over Burpees