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
5@70%, 3@75%, 1@80%
5@70%, 5@75%, 3@80%
5@70%, 5@75%, 5@80%
Metcon
Metcon (Time)
30-20-10
Power Snatches (75,55)
Box Jumps
AKB Swings (53,35)
HR Push Ups