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 (Starting eith your 60%)

8 Rounds

3 Deadlifts

8 KB Swings (53,35)

10 Push Ups

After every 2 rounds add some weight to your deadlift

Metcon

Metcon (Time)

With a Partner

Split however you want

100 Cal Row

80 Box Jumps

60 Wallballs (20,14)

40 Push Ups

20 Pull Ups