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%)
3-3-3-1-1+
Deadlifts
Try and end higher then you did last week if possible. If not try and hold good form
Metcon
Metcon (Time)
With a partner
Switch every full round
10 Rounds
25 Wallballs (20,14)
7 Clean and Jerks (135,95)
3 Sandbag tosses