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 (5×5@65%)

Between sets 5 Cals on bike using only arms, 12 Air Squats. Finish on this too

Metcon

Metcon (Time)

6 Rounds for Time

(Using 75% of your 1RM)

3 Squat Cleans

10/7 Cal on bike

12 DB Push Press (35,20)

Squat Clean