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%)
3-3-1-1-1-1+
Deadlift
Work up and try to beat your weights from last week either in weight or reps if possible
Metcon
Metcon (AMRAP – Reps)
With a partner
20 Min Amrap
30 Cal Bike
30 DB Hang Cleans (50,35)
30 Box Jump overs
30 DB Push Press
30 Pull Ups