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 (Work to a heavy single for today)
You’ll have 12 minutes for this. It doesn’t have to be a max but work to a heavy weight for the day. Take lots of rest and stay tight.
Metcon
Metcon (Time)
With a partner
You go I go
36 Rounds
1 HSPU
2 DB Snatches (50,35)
3 Burpees