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 (5×8@60% between each set 10 V ups)

Metcon

Metcon (Time)

3 Rounds

10 Box Jumps

8 Push Press (95,65)

6 Hang Cleans
This is meant to be a sprint to get moving.