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
3 Rounds
8 Deadlifts (Building. Get as close to 75% as you can)
4 Cal Bike Backwards
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
switching every round
7 Burpees
6/4 Cal Bike
6 Alt DB Snatch (50,35)