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 (3×10 start light then work up )
Between rounds
10 Cals on bike
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
With a partner
8 Synchro Hand Cleans (135,95)
10 Synchro Burpees
12 Synchro Devils Press (35,20)