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

Metcon

Warm-up (No Measure)

5 rounds not for time

Max reps Bench @60%

10 Cal on Bike

Metcon (No Measure)

Not for time but still try and move

12-11-10-9…..2-1

DB Curls (35,20)

DB Box Step overs

Bench Press