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 (3×4@85% or as close as you can get)

3×12 KB Front raises with whatever you feel comfortable with weight wise

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min Amrap

10 AKB Swings (53,35)

5 TTB

30 Double Unders