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

15 Minutes to work up to a moderate 3 rep for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

Split however you’d like

14 Min Amrap

12 Alt. OH squats (135,95)

24 Toes to bar

48 Cal Row