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 (Starting at 65-70%)

5-5-5-3-3

Deadlifts

You may go up in weight if you feel comfortable with it

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

16 min Amrap

15/12 Cal Row

12 Hollow Rocks

10 Box Overs