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 (7-7-7-7-7)
Work up to a Moderate weight for the day. Do not worry about maxing out. Find a weight that is challenging and thats good enough.
Metcon
Metcon (AMRAP – Reps)
With a Partner
20 Minute amrap
8 Rounds
P1-20/15 Cal Row
P2-20 Straight Leg Sit ups
~IN REMAINING TIME~
P1-Bench Press (135,95)
P2-Sandbag hold
Your Score is based off of the number of reps of Bench Press Completed