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)

8 Min Emom

Odd- 5 Deadlifts (275,185)

Even- 200m Row

Metcon

Metcon (AMRAP – Reps)

With a partner

Amrap 15 Minutes

20 Strict pull ups

40 Power Snatch (135,95)

60 Wallballs (20,14)

80 AKB Swings (53,35)

100 Double unders

If you make it through all that with time remaining work back through it again but starting with swings then Wallballs then snatches……

Xtra Credit

Metcon (No Measure)

100 Glute bridges w/band around knees

100 banded kneeling lat pull downs