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

Sumo Deadlift (6×5@70%)

Between rounds

10 Inch worms

5 DB Curls per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

10 Min Amrap

Synchronized

10 Hang Snatches (75,55)

10 Push ups

10 Front Rack Lunges