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

Overhead Squat (5×5 to a moderate weight not heavy go up each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

15 Cal Row

15 V Ups

15 OH Plate Lunges (45,25)

15 HR Push ups