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@70%)
Between each round
1 minute each side
Foot on wall calf stretch
15 banded Goodmornings
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
Split however you need to
14 Min Amrap
12 OH Squats (115,75)
24 Toes to bar
48 Cal Row