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 (6×3@60% 3 seconds up, 3 seconds down)
Between Rounds
20 Double Unders
10 Sit Ups
Metcon
Metcon (Time)
With a partner
Split reps however you’d like
For Time
100 Sandbag tosses
Every 2 Minutes run 200m
Split the run every other run with your partner