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@60% )
After each round do 8 single arm standing upright rows with a DB each side.
Metcon
Metcon (Time)
With a partner.
Buy in:
1500m Row
Then:
30-20-10-20-30
Plate G2OH (45,25)
Air Squats
Sit Ups
All movements synchronized