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 (5×4@65% 3 sec down, 2 sec pause, fast press up)

Between sets

8 DB Reverse Flys

8 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

8 Strict Press (65,45)

8 Box Jumps (24,20)

8 Burpees