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 (5×3@70%)
40 second hollow hold after each round
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute Amrap
You and a partner split however you want
60 Wallballs (20,14)
45 sit ups
24 DB Snatches (50,35)