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 70%)
3-3-3-3-3-3
Deadlifts
Slowly add weight every time. Keep good form and make smart jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
16 Min Amrap
200m Row
6 Devils Presses (50,35)
6 Toes to Bar
Switch with your partner every round