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 (5-5-5-3-3-3)
Start low with the weight and then work up. Work to a heavy-ish set of three for the day
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
15 Min Amrap
7 Deadlifts (275,185)
15 Push ups
36 Toes to bar