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 (Using 70% and above)

5-5-5-5-5

Deadlift

Stay tight, hips low, and drive through the floor.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

12 Min Amrap

4 Push Press (115,75)

5 Weighted Step ups

6 Cal Row