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 (6×3@60% 3 seconds up, 3 seconds down)

Between Rounds

20 Double Unders

10 Sit Ups

Metcon

Metcon (Time)

With a partner

Split reps however you’d like

For Time

100 Sandbag tosses

Every 2 Minutes run 200m

Split the run every other run with your partner