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&65%)

Metcon

Metcon (Time)

Split between you and a partner

40-30-20-10

Burpees

AKB Swings (53,35)

Push Press (95,65)

OH Squats