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
Overhead Squat
Spend 10 Minutes working on your OH Squat technique. If you would like to go up in weight you can
Metcon
Metcon (Time)
3 Rounds
15/12 Cal Row
20 Wallballs (20,14)
6 Deadlifts (225,155)
6 Strict Pull Ups