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**
Skill Work
Metcon (No Measure)
8 Minutes to make it as far as possible
1 suitcase carry the length of the room (L&R) AHAP
2 AKB Swings
2 Burpees
……
After the Swings and Burpees you will do the suitcase carries again but add 2 reps to the Swings and Burpees after every round.
2-4-6-8-10-12
Metcon
Metcon (Time)
With a partner switching as necessary
32-28-24-20-16
Cals on assault bike
DB shoulder press (50,35)x2
V-Ups