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 (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