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

Bench Press

12 Minutes to work to a heavy single rep for the day

Metcon

Metcon (No Measure)

NOT FOR TIME

25 Cal Bike

~~THEN~~

3 Rounds

10 Pull ups

20 Step Ups

10 Alt. DB Snatches (35,20)

20 Sit Ups

~~ THEN~~

25 Cal Bike