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 (7×5@60%. 3 seconds up, 3 seconds down)

Metcon

Metcon (Time)

30-20-10

Synchro KB Swings (53,35)

Partner Medball Sit ups

Synchro Slam Balls

Partner push ups

Synchro Goblet Squats

Partner V Ups

Synchro Russian Twists

Partner OH Lunge (45,25)

Synchro—together at the same time

Partner—you go, I go