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 (3×10)

Metcon

Metcon (Time)

With a partner break it up however you please

4 Rounds

50 Cal Row

40 Partner Medball Sit-ups

30 OH Plate Lunge

20 HR Push Ups