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 75+%)
3-3-1-1-1
Back Squat
Work up to a heavy weight for the day.
Metcon
Metcon (Time)
3 Rounds
21 Wallballs
18 Pull Ups
15 AKB Swings (53,35)
12 Push Press (115,75)