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

4 bench press w/ 3 seconds down, 2 second pause on chest, press up fast. Using 55-60%

After each set you have 60 seconds of six inches/flutter kicks

Metcon

Metcon (Time)

For Time

1-2-3….-9-10-9-8….-2-1

AKB Swings (53,35)

Box Jumps (24,20)