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 (10-5-5-3-3-3)
Metcon
Metcon (Time)
With a partner
6 Rounds
10 OH Squats (95,65)
6 Ring Dips
500m Row
Switch every other movement till 6 rounds are completed
Metcon (Time)
With a partner
6 Rounds
10 OH Squats (95,65)
6 Ring Dips
500m Row