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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
5 Deadlifts (3 seconds up, 3 seconds down)
10 Inch Worms
10 Push Ups
Metcon
Metcon (Time)
With a partner
4 Rounds
800m Row
30 DB Shoulder to over Head (50,35)
20 Pull ups