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 (3×3@ around 80%)

After each set

12 DB Bent over Row (12 per arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner switching every ful round

15 Minute Amrap

8/6 Cal Bike

5 Burpee over bar

5 Push Press (95,65)