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 (5×5@75% work into Couch Stretch between sets)

Only work one let at a time.

Ex: one set of deadlifts, left leg couch stretch for a minute, another set of deadlifts then right leg couch stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

16 Min Amrap

•Buy In

20 Synchro Air Squats

•Then

Farmers Carry the length of the room (120,70)

12 AKB Swings (53,35)

12 Slam Balls (30,20)