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 (5×5 Using 55-60%)
Take your time. You do not have to move up in weight if you dont want to. Its meant to be a little lighter this week.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
15 Min Amrap
20 Front rack Lunges (115,75)
30 Push Press
40 Wallballs (20,14)
You and your partner will switch every 5 reps