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@70%)

After each set

20 Russian twists w/ 35,20# DB

Metcon

Metcon (Time)

6 Rounds

6 Goblet Step Ups (53,35)

12 Push ups

18 RKB Swings