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

Warm up your deadlift and try to reach 75-80%. We will be using this weight in the workout today so stretch and warm up well.

Metcon

Metcon (Time)

With a Partner Switching every other round

For Time

40 Rounds

3 DB Shoulder Press (50,35)

2 Weighted Lunges

1 Deadlift (70-75%

RX+

For Time

40 Rounds

3 HSPU

2 Pistols

1 Deadlift (75-80%)