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)