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 80%)
6 Rounds
3 Deadlifts
10 Russian Twists ( choose moderate weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
10 Min Amrap
6 DB Snatches (50,35)
7 Box Jump Overs
8 Ball Slams (30,20)
You and your partner will switch after each completed round. One works while the other rests