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 (7×2 starting at 65%)
Reset at the bottom of each rep. Fast Drive Up. Add weight if you are able.
–10 Banded Monster walks
–10 Banded Good mornings
Metcon
A: Metcon (Time)
With a Partner
8 Rounds
P1
200m Run
P2
6 SDHP (53,35)
8 Toes to Bar
10 Goblet Lunges
After the run pick up where your partner left off. Scores for both time to do 8x200m Run and amrap of the work in the same amount of time.
B: Metcon (AMRAP – Rounds and Reps)
6 SDHP (53,35)
8 Toes to Bar
10 Goblet Lunges
Cool Down
Metcon (No Measure)
4 Rounds
12 Single arm DB High Pulls
10 Banded Good Mornings
8 Cal Bike (Backwards)