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 (Going from the floor starting light)
In a 10 Minute window
Work up slowly in weight practicing your split jerk technique.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
5 HSPUs
7 Deadlifts (185,125)
9 Cal Row