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

5 Rounds

5 Deadlifts (70%)

8 Cal Bike

10 V Ups

Metcon

Metcon (Time)

4 Rounds

With A partner

Everything syncronized

8 Curtis Ps (95,65)

8 Burpees

8 Alt. DB Snatches (50,35)