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@75%, 1xMax Reps

Between Rounds

•8 Bent over Rows W/DBs

~You choose the weight

~Hold for 2 Seconds at top of lift

Metcon

Metcon (Time)

With a partner

For Time

100 Cal Row

90 Double Unders

80 AKB swings (53,35)

70 Box Jumps

60 Sit Ups

50 Burpees

40 HSPU

30 Pull Ups

20 Toes to Bar

10 Push Ups