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 working up to around 80%)
After each round
16 Russians Twists (35,20)
Metcon
Metcon (Time)
With a partner split however you would like
For Time
4 Rounds
40 Cal Bike
30 V Ups
20 Pull ups