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%, 8 DB Rows per arm between sets AHAP)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner
14 Minute Amrap
10 Push Press (115,75)
8 DB Box Step up (50,35)
At the same time
2500m Row For time
Partner 1 will complete two full rounds of pushpress and step ups while partner 2 is on the rower working to finish the 2500m. At the end of the two required rounds partner 1 switched partner 2 and then contributes with the tase. Your score is the amount of rounds you get AND time to complete 2500m
Metcon (Time)
2500m Row