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 (5×2@80% after each set max push ups)

Metcon (AMRAP – Reps)

Push ups

Metcon

Metcon (Time)

21-15-9

Toes to bar

Box overs (24,20)