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 (Using your 60%)
5 Rounds
3 Split jerks
(Pulling from the floor)
10 Air Squats w/ Plate
Metcon
Metcon (Time)
3 Rounds
400m Run
6 Burpee Box Overs
30 Double Unders