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 75-80%)
5×3 Back Squats
Move with purpose and speed. Rest between sets but this shouldn’t take anymore then 15 Minutes at max
Metcon
Metcon (Time)
For Time
3-6-9-12-15-18
Burpee Box Jump
Calorie Bike
Clean and Jerk (135,95)
Time Cap 20 Minutes