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 (5×3@75%)

Take your time between sets and make sure your are bracing and warmed up enough

Metcon

Metcon (Time)

With a Partner

3 Rounds

1200m Row

40 Pull Ups

40 Partner Medball Sit ups