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@60%, 6 Inch worms between sets, 60 sec. Plank)
Metcon
Metcon (Time)
With a partner
6 Rounds
Alternating Rounds
10/7 Cal Row
10 Power Snatch (95,65)
10 Pull ups
10/7 Cal Bike