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

You have 15 Minutes working up in weight starting at 115,75 going by 5 reps to find a heavy 5 rep max for the day.

Metcon

Metcon (Time)

With a partner break it up however you want

200 Slam Balls

150 Sit ups

100 Push Press (95,65)