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 working up to around 80%)

After each round

16 Russians Twists (35,20)

Metcon

Metcon (Time)

With a partner split however you would like

For Time

4 Rounds

40 Cal Bike

30 V Ups

20 Pull ups