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
15 Minutes to work up to a heavy 5 reps today
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
15 Min Amrap
500m Row
~~2 Rounds~~
5 Pull Ups
10 Push Ups
15 Air Squats
One partner does a full round (row plus rounds) while the other partner rests