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 (Strt light and stay light)
Deadlifts
5-5-5-3-3
Between sets
5-8 Strict pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
18 Min Amrap
3 Hang Cleans (155,105)
2 Push Jerks
1 Front Squats