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 65-70%)
5-5-5-3-3-3
Deadlifts
You may go up in weight slowly. Make sure to stay flat on your feet and keep core tight.
Metcon
Metcon (Time)
With a partner
Split however you like
50-40-30-20-10
AKB Swings (53,35)
Sit ups
After each set
25 Synchro goblet Squats