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 Rounds

6 Deadlifts@75%

10 reverse DB Flys

Metcon

Metcon (Time)

With a Partner

Split Reps Evenly

40 Wall Balls (20,14)

40 Burpees

40 DB Step Ups (50,35)

30 Wall Balls

30 Burpees

30 DB Step Ups

20 Wall Balls

20 Burpees

20 DB Step Ups

10 Wall Balls

10 Burpees

10 DB Step Ups