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