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

15 Minutes to work up to a heavy 5 reps today

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

15 Min Amrap

500m Row

~~2 Rounds~~

5 Pull Ups

10 Push Ups

15 Air Squats

One partner does a full round (row plus rounds) while the other partner rests