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 single for the day

Metcon

Metcon (Time)

With a partner. I go, You go style

8 Rounds

200m Weighted Run (53,35 KB)

8 Pull UPs

8 Burpees

Cool Down

Metcon (No Measure)

SLOW PACE

30 Cals on Bike