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 Rounds
5 Deadlifts (you choose weight)
10 Banded High Pulls
6 Jump Squats
Metcon
Metcon (Time)
With a Partner
Buy In
•100 Cal on Bike
Then
•40 Rounds
1 Strict Press (95,65)
2 Bar over Burpees
3 AKB swings (53,35)
Partners switch after every completed round
Optional Finisher
Metcon (No Measure)
3 RDS:
30 Side-plank hip taps each side
30 V-ups
30 Flutter kicks with a pause at top (slow)
30 Mountain climbers