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)
8 Min Emom
Odd- 5 Deadlifts (275,185)
Even- 200m Row
Metcon
Metcon (AMRAP – Reps)
With a partner
Amrap 15 Minutes
20 Strict pull ups
40 Power Snatch (135,95)
60 Wallballs (20,14)
80 AKB Swings (53,35)
100 Double unders
If you make it through all that with time remaining work back through it again but starting with swings then Wallballs then snatches……
Xtra Credit
Metcon (No Measure)
100 Glute bridges w/band around knees
100 banded kneeling lat pull downs