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 (Start around 70%. Go a little more then last week)
4-3-2 Back Squat
3-2-1 Front Squat
Metcon
Metcon (Time)
7 Rounds
7 Deadlifts (225,155)
6 Chest to bar pull-ups
30 Double Unders