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
4×5@70%
After each round
10 banded shoulder presses
10 bent over banded rows
1xmax reps@70%
Metcon
Metcon (Time)
With a partner switching every other round
10 Rounds
21/15 Cal Row
15 Power Snatches (95,65)
9 Burpee over Rower