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 (7×5@60%. 3 seconds up, 3 seconds down)
Metcon
Metcon (Time)
30-20-10
Synchro KB Swings (53,35)
Partner Medball Sit ups
Synchro Slam Balls
Partner push ups
Synchro Goblet Squats
Partner V Ups
Synchro Russian Twists
Partner OH Lunge (45,25)
Synchro—together at the same time
Partner—you go, I go