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%, 8 DB Rows per arm between sets AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

14 Minute Amrap

10 Push Press (115,75)

8 DB Box Step up (50,35)

At the same time

2500m Row For time
Partner 1 will complete two full rounds of pushpress and step ups while partner 2 is on the rower working to finish the 2500m. At the end of the two required rounds partner 1 switched partner 2 and then contributes with the tase. Your score is the amount of rounds you get AND time to complete 2500m

Metcon (Time)

2500m Row