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

3 Deadlifts @70%

3 Deadlifts @80%

3+ Deadlifts @90%

Between Rounds

10 Plank Get Ups

Metcon

Metcon (Time)

With A partner

Switching every round

50 Rounds

1 Burpee

2 HSPU

3 Toes to Bar