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 65-70%)
4-3-2 Back Squats
3-3-3 Front Squats
2:00 Min Break between sets
Metcon
Metcon (Time)
For Time
5 Rounds
12/8 Cal Row
5 HSPU
3 Power Cleans (155,105)
~~1 Min Rest~~
Think of each of these 5 rounds as a mini sprint. Move with good form but try and push the pace a little as you are getting a break between each round.