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 (3×3@ around 80%)
After each set
12 DB Bent over Row (12 per arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner switching every ful round
15 Minute Amrap
8/6 Cal Bike
5 Burpee over bar
5 Push Press (95,65)