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**
Weightlifting
Deadlift (5×3@75-85%)
Between sets
Bent over single arm DB Row 4×15
Metcon
Metcon (Time)
With a partner
8 total rounds
12 Caleries on the bike
12 AKB Swings (53,35)
1 Farmers Carry DnB (120,70)
Alternate every full Round. It ends up being 4 rounds a piece.