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
15 Minutes to work up to a moderate 3 rep for the day
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
Split however you’d like
14 Min Amrap
12 Alt. OH squats (135,95)
24 Toes to bar
48 Cal Row