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 (Starting at 75%)
5-5-3-3-3
Deadlifts
You may go up in weight as you feel comfortable.
Metcon
Metcon (Time)
With a partner split however you like
2 Rounds
60 Wallballs (20,14)
50 Box Jumps (24,20)
40 DB Snatches (50,35)
30 Cal Bike
20 1-Arm Devils Press
10 Goblet Lunges
Time Cap: 25 Minutes