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)

Work up to a Heavy 3 for the day

Metcon

A: Metcon (Time)

With a partner

A)175 Cal Bike

B)10 Rounds

4 Sandbag Tosses

6 T2Bs

8 DB Front Squat (50,35)

Switch after each completed round

Record time for both the bike and Rounds

B: Metcon (Time)

Score for the 10 Rounds

Cool Down

Metcon (No Measure)

3 Rounds

400m Jog

10 Banded Pull Aparts

10 Banded Front Raises

~~Pause at end range of each movement, Big Shoulder Pinch Back while doing it