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

2×10

2×8

2×5

All sets are at weights you feel comfortable trying. It’s all not going to really feel good so take your time and feel it out

Metcon

Metcon (Time)

With a partner

Split however you would like

60-40-20

Double Unders

Front squats (115,75)

Med ball sit ups