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)

4 Rounds

10 back rack lunges

—Right into

1 Minute weighted Russian twists (35,20)

Rest two minutes

Metcon

Metcon (Time)

With a partner

For Time

180 Wallballs

120/90 Calories on AAB

60 Deadlifts @ 65% of your 1RM