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