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 (4×8 stay light and just move. )
10 Cals on bike between rounds
Metcon
Metcon (Time)
With a partner
Break however you want
150 Wallballs (20,14)
150 Power Cleans (95,65)