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