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 (6×5@65%)

10 Banded walks between each set

15 PVC Good Mornings between sets

Metcon

Metcon (Time)

With a Partner

2 Part workout

Part 1

8 Rounds

6 Power Snatches (115,75)

12 V-Ups

18 Double Unders

Switch every 2 Rounds

Metcon (Time)

Part 2

For Time

200/150 Cal Bike