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)
5 sets of 2
Deadlift @55%
6 seconds up, 6 seconds down.
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute Amrap
25 Double Unders
9 Deadlifts (225,155)
25 Double Unders
5 HSPU