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 (Starting eith your 60%)
8 Rounds
3 Deadlifts
8 KB Swings (53,35)
10 Push Ups
After every 2 rounds add some weight to your deadlift
Metcon
Metcon (Time)
With a Partner
Split however you want
100 Cal Row
80 Box Jumps
60 Wallballs (20,14)
40 Push Ups
20 Pull Ups