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@75%)
30 Second Hollow hold between rounds
Metcon
Metcon (Time)
With a partner
Split however youd like
For time
100 Back Squats (75,55)
100 Burpees
100 AKB Swings (53,35)
100 Lunges (body weight)
100 Cal Row