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 (6×2@75%. No dropping from the top. Follow it down)
Between Rounds
10 total vent over DB rows
Metcon
Metcon (Time)
With a partner
Split however you like
6 Rounds
60 Double Unders
20 Plyo Push ups
4 Sandbag tosses