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 (7×3@60%)

3 second decent and explode up.

After each round

8 seated 90/90 hip stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute Amrap

10 Toes to bar

12 Weighted step ups (50,35)

14/10 Cal Row