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

In 15 minutes work up to a heavy 3 rep for today. This isn’t a max out but if it happens then it’s alright.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner split however you feel

12 Minute Amrap

100 Wallballs (20,14)

80 Sit ups

60 toes to bar

40 Cal Bike