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 (3×10)
Metcon
Metcon (Time)
With a partner break it up however you please
4 Rounds
50 Cal Row
40 Partner Medball Sit-ups
30 OH Plate Lunge
20 HR Push Ups