Adelphos Athletics – CrossFit
Warm-up
Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
Weightlifting
Split Jerk (6×3@75% your C&J Max)
Between sets 6×5 bicep curls
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes
5 strict pull ups
10 Ring Dips
15 Box Step Ups (24,20)
The step ups are unweighted and yes you have to step. No jumping