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@85%)
Metcon
Metcon (Time)
With a partner
8 total rounds
30 Double unders
10 Burpees
Sprint to the end of the room and back
This is meant to be an all out effort so it’s not going to feel nice at all.
Partner one will finish a full round before tagging off to partner two. You’ll keep this pattern for the remainder of the workout.