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 (5×5 Using 55-60%)

Take your time. You do not have to move up in weight if you dont want to. Its meant to be a little lighter this week.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

15 Min Amrap

20 Front rack Lunges (115,75)

30 Push Press

40 Wallballs (20,14)

You and your partner will switch every 5 reps