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 (4×10 working towards a 10 rep max)

After each set 5 bottoms up kettlebell presses per side with whatever weight you can complete the lift with

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

3 HSPU

4 Chest to Bar Pull-ups

30 Double Unders