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@65%. )

Between sets- 3 Strict Pull ups, 5 Push ups. Finish with that too

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

25 Min Amrap

2 Chest to bar Pull ups

4 HSPUs

8 AKB Swings (53,35)
You will switch every other round with your partnet