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 (Starting at 75%)
6 Rounds
3 Back Squats (work heavier if you feel comfortable)
Between rounds
12 Banded High Pulls
10 (total) jumping lunges
Metcon
Metcon (Time)
50-40-30-20-10
Double Unders
15-12-9-6-3
Bike Cals