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**
Skill Work
Metcon (No Measure)
4 Rounds
10 back rack lunges
—Right into
1 Minute weighted Russian twists (35,20)
Rest two minutes
Metcon
Metcon (Time)
With a partner
For Time
180 Wallballs
120/90 Calories on AAB
60 Deadlifts @ 65% of your 1RM