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 @65%
5 Deadlifts @75%
5+ Deadlifts @85%
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
12 Minute Amrap
Switch every 2 rounds
1 Strict Pull up
3 Burpees
5 AKB Swings (53,35)