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
2×10
2×8
2×5
All sets are at weights you feel comfortable trying. It’s all not going to really feel good so take your time and feel it out
Metcon
Metcon (Time)
With a partner
Split however you would like
60-40-20
Double Unders
Front squats (115,75)
Med ball sit ups