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 (7×3 Tempo with 35-40% 7 seconds up, 7 Down)

Metcon

Metcon (Time)

With a partner

4 Rounds

30 AKB Swings (53,35)

30 Bench Press (155,105)

30 Partner Medball Sit-ups