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
In 15 minutes work up to a heavy 3 rep for today. This isn’t a max out but if it happens then it’s alright.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner split however you feel
12 Minute Amrap
100 Wallballs (20,14)
80 Sit ups
60 toes to bar
40 Cal Bike