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 (Using 60-65%)
5×5
Back Squats
Between sets
12 Cal Bike
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
10 Power Snatches (95,65)
10 Pull Ups
30 Double Unders
RX+
10 Squat Snatches (95,65)
8 C2B Pull Ups
50 Double Unders