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 Deadlifts @40%
5 Deadlifts @50%
5 Deadlifts @60%
Between sets
10 DB Russian Twists
10 HR Push Ups
Metcon
Metcon (Time)
With a partner
Break it up however youd like
1500m Row
80 Power Clean & Jerks (115,75)