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%)

5-5-5-3-3-3

Deadlifts

You may go up in weight slowly. Make sure to stay flat on your feet and keep core tight.

Metcon

Metcon (Time)

With a partner

Split however you like

50-40-30-20-10

AKB Swings (53,35)

Sit ups

After each set

25 Synchro goblet Squats