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 (5×5@60-65%)

Between rounds

15 Double Unders

10 Push Ups

Metcon

Metcon (Time)

With a partner

You go I go

10 Rounds

15 Cal Bike

12 DB Power Cleans (50,35)

8 Pull ups

4 Devils Presses