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 (5×5@75% work into Couch Stretch between sets)
Only work one let at a time.
Ex: one set of deadlifts, left leg couch stretch for a minute, another set of deadlifts then right leg couch stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
16 Min Amrap
•Buy In
20 Synchro Air Squats
•Then
Farmers Carry the length of the room (120,70)
12 AKB Swings (53,35)
12 Slam Balls (30,20)