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 Rounds

5 Deadlifts (you choose weight)

10 Banded High Pulls

6 Jump Squats

Metcon

Metcon (Time)

With a Partner

Buy In

•100 Cal on Bike

Then

•40 Rounds

1 Strict Press (95,65)

2 Bar over Burpees

3 AKB swings (53,35)

Partners switch after every completed round

Optional Finisher

Metcon (No Measure)

3 RDS:

30 Side-plank hip taps each side

30 V-ups

30 Flutter kicks with a pause at top (slow)

30 Mountain climbers