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%)
Between sets
10 Push Ups
12 Goblet Lunges
Metcon
Metcon (Time)
With a partner
2 Rounds
16 Burpees
16 Thrusters (95,65)
16 Burpees
16 Power Snatches
16 Burpees
16 Push Jerks
16 Burpees
16 Hang Squat clean
16 Burpees
16 OH Squats