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 your 75%)
5 Rounds
5 Back Squats
12 Plate Front Raises
12 Plate Crunches
Metcon
Metcon (Time)
5 Rounds
5 Front Squats (115,75)
5 Shoulder Presses
15 Cal Row