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**

Weightlifting

Deadlift (5×3@75-85%)

Between sets

Bent over single arm DB Row 4×15

Metcon

Metcon (Time)

With a partner

8 total rounds

12 Caleries on the bike

12 AKB Swings (53,35)

1 Farmers Carry DnB (120,70)

Alternate every full Round. It ends up being 4 rounds a piece.