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@70-75%, after the 5 sets do another for as many reps as possible with your weight.

Between rounds do

10 V Ups

25 Double Unders

Metcon

Metcon (Time)

With a partner

800m Row

60 OH Squats (75,55)

800m Row

60 AKB Swings (53,35)

800m Row

60 SDHP

800m Row

60 Hang Snatches