Adelphos Athletics – CrossFit
Warm-up
0-15: 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**
Weightlifting
15-25: Metcon (Weight)
Emom 10 minutes
Odd- Deadlift @70% 5-6 Reps
Last set max reps
Even-Lateral Standing Wallball toss 10 per side
Metcon
25-45: Metcon (Time)
With a Partner
Split however you would like
300 Double Unders
150 Sit Ups
75 Hang Snatches (95,65)
37 HR Push Ups
Xtra Credit
Metcon (AMRAP – Rounds and Reps)
Amrap 15
100 Double Unders
50/35 Cal Bike
25 Ring Dips