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&65%)
Metcon
Metcon (Time)
Split between you and a partner
40-30-20-10
Burpees
AKB Swings (53,35)
Push Press (95,65)
OH Squats