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 (10-5-5-3-3-3)

Metcon

Metcon (Time)

With a partner

6 Rounds

10 OH Squats (95,65)

6 Ring Dips

500m Row
Switch every other movement till 6 rounds are completed

Metcon (Time)

With a partner

6 Rounds

10 OH Squats (95,65)

6 Ring Dips

500m Row