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

Sumo Deadlift (6×4@65%)

Metcon

Metcon (Time)

With a partner

For time

40 Cal Bike

90 Burpees

90 Air Squats

90 Push Press (95,65)

90 Push Ups

90 Box Jumps (24,20)

90 Jumping Lunges

90 Wallballs

40 Cal Bike