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 (3-3-3-3-3)

Work up to a heavy 3 rep for the day. This does not mean go for a max. If it happens great but do what feels good for today.

Metcon

Metcon (Time)

With a partner

300 Double unders

80 Cal Bike

60 DB Push Press (50,35)

40 Burpees
Split up the reps however you feel necessary.