CrossFit Adelphos – 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**

Mobility

Metcon (No Measure)

3 rounds

1 minute per movement

•Lying chest opener left

•Lying chest opener Right

•Bully Stretch Left

•Bully Stretch Right

Metcon

Metcon (Time)

Between you and a partner

However you want to split it up

40-30-20-10

DB Snatch (50,35)

Sit ups

Push Ups