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 (3-3-3-3-3)
Work up to a heavy 3 rep for the day. This does not mean go for a max. If it happens great but do what feels good for today.
Metcon
Metcon (Time)
With a partner
300 Double unders
80 Cal Bike
60 DB Push Press (50,35)
40 Burpees
Split up the reps however you feel necessary.