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
3 Deadlifts @70%
3 Deadlifts @80%
3+ Deadlifts @90%
Metcon
Metcon (Time)
Split with a partner however youd like
11-22-33-44-55-66
Sit Ups
AKB Swings (53,35)
~~Then~~
2 Rounds
30 Cal Bike
50 Push Ups