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 (5×4@70% )
12 Russian twists after each round with a 20# DB
Metcon
Metcon (Time)
With a partner
Split every other rounds
4 Rounds
Partner 1
30 Air Squats
20 DB Snatches (50,35)
10 T2B
Partner 2
Max Cals on Bike
Metcon (Calories)
Max Cal on bike