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 not for time
15 Wallballs
10 stiff leg deadlifts (135,95)
1min high plank hold
Metcon
Metcon (Time)
With a partner break it up however you need to
3 rounds
40 Deadlifts (185,135)
30 Partner Medball sit-ups
14 Strict Pull ups