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 (3×5@65%, 3×5@70%)

Men= Green Band

Women= Blue Band

Metcon

Metcon (Time)

For Time

50 DU per partner

125 pull ups

40 DU per partner

125 push ups

30 DU per partner

125 sit ups

20 DU per partner

125 Squats

10 DU per partner