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 (5×3@65%-75%)
8 Single arm Bent over rows between sets
Metcon
Metcon (Time)
With a Partner
You go, I go style
12 Rounds
6 Box Jumps (24,20)
8 Alt. DB Snatches (50,35)
~~Into~~
6 Rounds
12 Wallballs (20,14)
4 Single Arm Devils Press