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 (3×10. Find the heaviest weight you can do for 10 r)

10 v ups after each set

Metcon

Metcon (Time)

5 Rounds

15 Box jumps

25 Sit ups

14 DB Snatches (50,35)