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
Sumo Deadlift (6×5@70%)
Between rounds
10 Inch worms
5 DB Curls per arm
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
10 Min Amrap
Synchronized
10 Hang Snatches (75,55)
10 Push ups
10 Front Rack Lunges