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@70-75%, after the 5 sets do another for as many reps as possible with your weight.
Between rounds do
10 V Ups
25 Double Unders
Metcon
Metcon (Time)
With a partner
800m Row
60 OH Squats (75,55)
800m Row
60 AKB Swings (53,35)
800m Row
60 SDHP
800m Row
60 Hang Snatches