CrossFit Adelphos – CrossFit

Warm-up

0-15: Warm Up 4 (No Measure)

3 Rounds not for time

15 banded face pulls

5 Burpees

10 Lunges

10 Sit Ups

10 Push Ups

10 Hollow Rocks

Weightlifting

15-35: Bench Press (5×5@75%)

Between sets Inch worm one length of the room and do 15 Air Squats before going back to the bench

Metcon

35-50: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Run

20 Push Ups

20 RKB Swings (53,35)

Cool Down

Warm-up (No Measure)

Spend 10 Min on a Bike at a slow Pace. No measure. Spend some time on a foam roller and get after your quads and hams.

Xtra Credit

Metcon (No Measure)

For Completion

DB Curls

3×10

1×15+

Accumulate 50 total weighted lunges (35,20)