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)
Work up to a Heavy 3 for the day
Metcon
A: Metcon (Time)
With a partner
A)175 Cal Bike
B)10 Rounds
4 Sandbag Tosses
6 T2Bs
8 DB Front Squat (50,35)
Switch after each completed round
Record time for both the bike and Rounds
B: Metcon (Time)
Score for the 10 Rounds
Cool Down
Metcon (No Measure)
3 Rounds
400m Jog
10 Banded Pull Aparts
10 Banded Front Raises
~~Pause at end range of each movement, Big Shoulder Pinch Back while doing it