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 (Using your 60%)
5 Rounds
3 Deadlifts (3 seconds up, 3 seconds down)
10 Sit Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
12 Min Amrap
P1: 2 Rounds
8 Wallballs
6 Power snatches (95,65)
4 Bar over burpees
P2: Row 1200 Meters
Once P1 has finished their 2 rounds of the workout they will switch and take over the row for P2 and they will move on to complete two rounds of the amrap. The goal is to finish the row before the time cap and have as many rounds of the workout as you can.
Metcon (Time)
Acore your time of the row