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

4 Rounds

5 Reps @65%

Starting on the ground lift the weight, pause at the knee for 5 seconds, then drive through the lift and finish the pull

15 AKB Swings between rounds (53,35)

Metcon

Metcon (Time)

With a partner

8 rounds for time

Switching every other round

8 reps bench press (155,105)

20/15 bike Cals