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 Deadlifts @65%

5 Deadlifts @75%

5+ Deadlifts @85%

After each set

10 Push Ups

10 Air Squats

Metcon

Metcon (Time)

With a partner

10-20-30-40-50

Cal Row

Wallballs (20,14)

Box Jump (24,20)