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 (5×3 working up to around 80%)

After each set 30 second side planks per side

Metcon

Metcon (Time)

4 rounds

30 Air Squats

20 Sit Ups

10 DB Shoulder Presses (35,20)