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
15-22: Metcon (AMRAP – Reps)
7 Minute EMOM
5 Deadlifts @55%
Remaining time
Max Strict Pull ups
Metcon
22-40: Metcon (Time)
With a partner
6 Rounds
200m Run
20 Wall Balls (20,14)
12 Power Snatches (95,65)
All while Partner 2 is on a bike going for max Calories. You switch at the end of every completed round so each partner does three rounds of both the run and bike.
22-40: Metcon (AMRAP – Reps)
Max Calorie Bike
Xtra Credit
Metcon (No Measure)
For completion only
->Single Arm Bent over Rows
3×15
->Banded Tri. Extensions
3×15
->Banded Lat Pull down
3×10