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