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
Metcon (No Measure)
5 rounds
10 Inch worms
10 V Ups
10 Hollow Rocks
6 Pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap
Alt. Every round with your partner
10 Cal Row
14 Alt. DB Snatch
18 Push ups