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@75%)
Take your time between sets and make sure your are bracing and warmed up enough
Metcon
Metcon (Time)
With a Partner
3 Rounds
1200m Row
40 Pull Ups
40 Partner Medball Sit ups