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 (7×3 Tempo with 35-40% 7 seconds up, 7 Down)
Metcon
Metcon (Time)
With a partner
4 Rounds
30 AKB Swings (53,35)
30 Bench Press (155,105)
30 Partner Medball Sit-ups