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@75%, then work up to a heavy single. No band)

Men= Green Band

Women= Blue Band

Metcon

Metcon (Time)

With a partner

Split however you would like

42-30-18

Deadlift (225,155)

DB Push Press (50,35)(2 DBs)