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@65%. )
Between sets- 3 Strict Pull ups, 5 Push ups. Finish with that too
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
25 Min Amrap
2 Chest to bar Pull ups
4 HSPUs
8 AKB Swings (53,35)
You will switch every other round with your partnet