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 (Work to a heavy single for today)

You’ll have 12 minutes for this. It doesn’t have to be a max but work to a heavy weight for the day. Take lots of rest and stay tight.

Metcon

Metcon (Time)

With a partner

You go I go

36 Rounds

1 HSPU

2 DB Snatches (50,35)

3 Burpees