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 (Staying around 65-70%)
5-5-5-5-5
Deadlifts
12 Bike Cals between sets
Metcon
Metcon (Time)
With a Partner
Split however youd like
42-30-18
Hang Snatches (95,65)
HR Push Ups
36-24-12
Push Jerk
Toes to Bar