CrossFit Adelphos – 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 (Start at 60% or a weight you can easily do)

5-5-5-5-5

Split Jerk

Take your time and work the technique and if you feel ok add a little weight to it

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes

20 Double Unders

6 HSPUs

200m Run