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
•5×5@75%, 1xMax Reps
Between Rounds
•8 Bent over Rows W/DBs
~You choose the weight
~Hold for 2 Seconds at top of lift
Metcon
Metcon (Time)
With a partner
For Time
100 Cal Row
90 Double Unders
80 AKB swings (53,35)
70 Box Jumps
60 Sit Ups
50 Burpees
40 HSPU
30 Pull Ups
20 Toes to Bar
10 Push Ups