Adelphos Athletics – CrossFit
Warm-up
Warm up 3 (No Measure)
20 RING ROWS
30 2-WAY BAND PULL APARTS
10 INCH WORMS
16 LUNGES (TOTAL)
15 SIT UPS
**2 ROUNDS**
Mobility
Metcon (No Measure)
3 rounds
1 minute per movement
•Lying chest opener left
•Lying chest opener Right
•Bully Stretch Left
•Bully Stretch Right
Metcon
Metcon (Time)
Between you and a partner
However you want to split it up
40-30-20-10
DB Snatch (50,35)
Sit ups
Push Ups