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

4×5@70%

After each round

10 banded shoulder presses

10 bent over banded rows

1xmax reps@70%

Metcon

Metcon (Time)

With a partner switching every other round

10 Rounds

21/15 Cal Row

15 Power Snatches (95,65)

9 Burpee over Rower