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)