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 (3×5@65%, 3×5@70%)
Men= Green Band
Women= Blue Band
Metcon
Metcon (Time)
For Time
50 DU per partner
125 pull ups
40 DU per partner
125 push ups
30 DU per partner
125 sit ups
20 DU per partner
125 Squats
10 DU per partner