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
Split Jerk
3×2@65%
3×1@75%
3×1@80%
Metcon
Metcon (AMRAP – Reps)
14 Minute AMRAP
200m Run
2-4-6-8-10……
Burpee Box Jump Overs
Deadlifts (185,125)
**OPTIONAL**
If you would like to wear a weight vest for this workout you may but this turns the box overs into just step up and overs. NO JUMPING IN A VEST!!!!
Cool Down
Metcon (No Measure)
SLOW PACE
2000m Row