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 (7×2 starting at 65%)

Reset at the bottom of each rep. Fast Drive Up. Add weight if you are able.

–10 Banded Monster walks

–10 Banded Good mornings

Metcon

A: Metcon (Time)

With a Partner

8 Rounds

P1

200m Run

P2

6 SDHP (53,35)

8 Toes to Bar

10 Goblet Lunges
After the run pick up where your partner left off. Scores for both time to do 8x200m Run and amrap of the work in the same amount of time.

B: Metcon (AMRAP – Rounds and Reps)

6 SDHP (53,35)

8 Toes to Bar

10 Goblet Lunges

Cool Down

Metcon (No Measure)

4 Rounds

12 Single arm DB High Pulls

10 Banded Good Mornings

8 Cal Bike (Backwards)