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 (5×5@60%, 6 Inch worms between sets, 60 sec. Plank)

Metcon

Metcon (Time)

With a partner

6 Rounds

Alternating Rounds

10/7 Cal Row

10 Power Snatch (95,65)

10 Pull ups

10/7 Cal Bike