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)

5 sets of 2

Deadlift @55%

6 seconds up, 6 seconds down.

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

25 Double Unders

9 Deadlifts (225,155)

25 Double Unders

5 HSPU