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
6×3@75-85%
Between sets
16 Bicycle crunches
10 Banded Front Raises
Metcon
Metcon (Time)
With a partner
For Time
30-20-10
•AKB Swings (53,35)
•Sit Ups
30-20-10
•Wallballs (20,14)
•Push Ups
30-20-10
•Cal Row
•Pull Ups
30-20-10
•Goblet Squats (53,35)
•OH Plate Lunge (45,25)