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 80%)

6 Rounds

3 Deadlifts

10 Russian Twists ( choose moderate weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

10 Min Amrap

6 DB Snatches (50,35)

7 Box Jump Overs

8 Ball Slams (30,20)
You and your partner will switch after each completed round. One works while the other rests