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 single for the day
Metcon
Metcon (Time)
With a partner. I go, You go style
8 Rounds
200m Weighted Run (53,35 KB)
8 Pull UPs
8 Burpees
Cool Down
Metcon (No Measure)
SLOW PACE
30 Cals on Bike