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 Rounds
10 Bench press @65%
8 DB Row ( one arm at a time)
Metcon
Metcon (3 Rounds for reps)
3 Rounds
4 Min Amrap
12 10m shuttle sprints
15/12 Cal on bike
Max Cal on rower
Rest 2 Minutes