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
Banded Deadlift (5×5@60%, 3×5@65%)
Men= Green Band
Women= Blue Band
Metcon
Metcon (AMRAP – Reps)
With a partner
Switch every round.
26 Min Amrap
P1-20 cal on Bike
P2- Hang Cleans (135,95)
P1-20 Cal on Bike
P2-Back Squat
P1-20 Cal on Bike
P2-Double Unders
P1-20 Cal on bike
P2-Burpees
Keep track of your reps for the movements. It will be one big total of reps once you’re finished. If you make it through the Burpees start back at the top with Hang Cleans.
Banded Deadlift
Men= Green Band
Women= Blue Band