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 at 65%)
8-6-4 Back Squats
5-5-5 Front Squats
~~rest 2:00 between rounds~~
If you are feeling up to it you may add some weight as you go
Metcon
Metcon (Time)
3 Rounds
40 Double Unders
15 Thrusters (95,65)
10 Burpees
Time cap 18 Minutes