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
Metcon (Weight)
6 sets
6 Deadlifts 3 seconds up and down
6 Lunges with 3 second pause and stretch at the bottom of the lunge.
Metcon
Metcon (Time)
With a partner
You go, I go style workout.
5 Total Rounds
Partner A
12 Knees to Elbows
12 DB Push Press (35,20)
12/8 Bike Cals
Partner B
12 Knees to Elbows
12 DB Push Press
12/8 Bike Cals