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

Metcon (Weight)

6 sets

6 Deadlifts 3 seconds up and down

6 Lunges with 3 second pause and stretch at the bottom of the lunge.

Metcon

Metcon (Time)

With a partner

You go, I go style workout.

5 Total Rounds

Partner A

12 Knees to Elbows

12 DB Push Press (35,20)

12/8 Bike Cals

Partner B

12 Knees to Elbows

12 DB Push Press

12/8 Bike Cals