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 (Using 70% and above)
5-5-5-5-5
Deadlift
Stay tight, hips low, and drive through the floor.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
12 Min Amrap
4 Push Press (115,75)
5 Weighted Step ups
6 Cal Row