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 70%)

3-3-3-3-3-3

Deadlifts

Slowly add weight every time. Keep good form and make smart jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

16 Min Amrap

200m Row

6 Devils Presses (50,35)

6 Toes to Bar

Switch with your partner every round