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 not for time

15 Wallballs

10 stiff leg deadlifts (135,95)

1min high plank hold

Metcon

Metcon (Time)

With a partner break it up however you need to

3 rounds

40 Deadlifts (185,135)

30 Partner Medball sit-ups

14 Strict Pull ups