CrossFit Adelphos – CrossFit

Warm-up

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

Metcon (No Measure)

100 Bench Press (60% of your 1RM)

•Every time you break

10 Bike Cal

Bench Press

Metcon

Metcon (AMRAP – Reps)

For Time

20 calorie Row

30 Burpees

40 DB G2OH (50/35 lb)

50 V-Ups

60 OH Lunges (45/25 lb plate)

15 Minute Cap