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)