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@60% )

After each round do 8 single arm standing upright rows with a DB each side.

Metcon

Metcon (Time)

With a partner.

Buy in:

1500m Row

Then:

30-20-10-20-30

Plate G2OH (45,25)

Air Squats

Sit Ups

All movements synchronized