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 (7×3@70%)
Banded monster walks
10 reps each way after each round
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner split however you want
25 Min Amrap
18 Cal Bike
12 Goblet Lunges (53,35)
24 Wallballs (20,14)
32 Medball Sit-ups
31 HR Push ups