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 (5×4@70% )

12 Russian twists after each round with a 20# DB

Metcon

Metcon (Time)

With a partner

Split every other rounds

4 Rounds

Partner 1

30 Air Squats

20 DB Snatches (50,35)

10 T2B

Partner 2

Max Cals on Bike

Metcon (Calories)

Max Cal on bike