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 (4×15 reps at your 50%)

Between sets do 8 reverse DB Flys

Metcon

Metcon (Time)

For time

20-15-10

DB Snatches (50,35)

Wallballs (20,14)

Directly into

10-15-20

Burpee

Calorie on the rower