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
12 Minutes to work up to a heavy single for the day. DO NOT WORRY ABOUT MAKING IT A MAX LIFT. IF IT HAPPENS GREAT, IF NOT THATS OK. JUST WORK TO A HEAVY WEIGHT FOR TODAY.
Metcon
Metcon (Time)
With a Partner
100 Hang DB Clean & Jerks (50,35)
~~Partner pull up hang hold
75 Box Jump Overs (24,20)
~~Partner Plank Hold
50 HR Push Ups