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