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 (No Measure)

100 Bench press @55%

1 Minute of Russian twists every time you break (15,10)

Metcon

Metcon (Time)

3 Rounds

30 Wallballs

20/15 AAB Cals

10 Push Press @65%

Bench Press

Push Press