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

Skill Work

Metcon (AMRAP – Reps)

5 rounds not for time

8-10 Single arm DB Incline presses

1 Minute max empty bar curls

Rest 1 Minute between rounds

Metcon

Metcon (Time)

21-15-9

Power snatch (75,55)

HR Push ups

Air Squats