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

Bench Press (5×3@75%)

Between each set and at the end do 15 banded front raises and banded upright rows

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

12 Deadlifts (115,75)

9 OH Squats

6 Hang Snatches