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