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
Push Jerk (5×3 working up to a moderate, not heavy, weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
15 push jerks (95,65)
30 Air Squats
60 Double unders
RX+
12 Min Amrap
15 Push Jerks (115,85)
30 Air Squats
40 UB Double Unders