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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

5 Deadlifts (3 seconds up, 3 seconds down)

10 Inch Worms

10 Push Ups

Metcon

Metcon (Time)

With a partner

4 Rounds

800m Row

30 DB Shoulder to over Head (50,35)

20 Pull ups