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 (5×5@65%. 30 second hollow hold after each set)

Metcon

Metcon (Time)

For Time

25-20-15-10-5

DB Snatch (50,35)

Sit ups