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 (Using your 60%)

5 Rounds

3 Deadlifts (3 seconds up, 3 seconds down)

10 Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

12 Min Amrap

P1: 2 Rounds

8 Wallballs

6 Power snatches (95,65)

4 Bar over burpees

P2: Row 1200 Meters

Once P1 has finished their 2 rounds of the workout they will switch and take over the row for P2 and they will move on to complete two rounds of the amrap. The goal is to finish the row before the time cap and have as many rounds of the workout as you can.

Metcon (Time)

Acore your time of the row