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

Banded Deadlift (5×5@60%, 3×5@65%)

Men= Green Band

Women= Blue Band

Metcon

Metcon (AMRAP – Reps)

With a partner

Switch every round.

26 Min Amrap

P1-20 cal on Bike

P2- Hang Cleans (135,95)

P1-20 Cal on Bike

P2-Back Squat

P1-20 Cal on Bike

P2-Double Unders

P1-20 Cal on bike

P2-Burpees

Keep track of your reps for the movements. It will be one big total of reps once you’re finished. If you make it through the Burpees start back at the top with Hang Cleans.

Banded Deadlift

Men= Green Band

Women= Blue Band