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 65-75%)
5×5 Back Squats
You may add weight as you feel comfortable
Between sets
12 HR Push Ups
20 Flutter Kicks
Metcon
Metcon (Time)
5 Rounds
30 Double Unders
15 Push Press (75,55)
10 Knees to Elbows
RX+
5 Rounds
30 Double Unders w/ Bead Rope
15 Push Press (95,65)
15 Knees to Elbows