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
12 Minutes to work up to a heavy 3 reps touch and go today.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
12 Min Amrap
7 HR Push Ups
6/4 Cal Bike
3 DB Snatches Left (50,35)
3 DB Snatches Right
Alternate after every completed round