CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-25: Metcon (Weight)

Emom 10 minutes

Odd- Deadlift @70% 5-6 Reps

Last set max reps

Even-Lateral Standing Wallball toss 10 per side

Metcon

25-45: Metcon (Time)

With a Partner

Split however you would like

300 Double Unders

150 Sit Ups

75 Hang Snatches (95,65)

37 HR Push Ups

Xtra Credit

Metcon (AMRAP – Rounds and Reps)

Amrap 15

100 Double Unders

50/35 Cal Bike

25 Ring Dips