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 (6×5@65%)
10 Banded walks between each set
15 PVC Good Mornings between sets
Metcon
Metcon (Time)
With a Partner
2 Part workout
Part 1
8 Rounds
6 Power Snatches (115,75)
12 V-Ups
18 Double Unders
Switch every 2 Rounds
Metcon (Time)
Part 2
For Time
200/150 Cal Bike