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
Bench Press
12 Minutes to work to a heavy single rep for the day
Metcon
Metcon (No Measure)
NOT FOR TIME
25 Cal Bike
~~THEN~~
3 Rounds
10 Pull ups
20 Step Ups
10 Alt. DB Snatches (35,20)
20 Sit Ups
~~ THEN~~
25 Cal Bike