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 Rounds
6 Deadlifts@75%
10 reverse DB Flys
Metcon
Metcon (Time)
With a Partner
Split Reps Evenly
40 Wall Balls (20,14)
40 Burpees
40 DB Step Ups (50,35)
30 Wall Balls
30 Burpees
30 DB Step Ups
20 Wall Balls
20 Burpees
20 DB Step Ups
10 Wall Balls
10 Burpees
10 DB Step Ups