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

Metcon (No Measure)

15 minute window to complete as many rounds as you can

8 Bench press (135,95)

10 banded front raises

6 box jumps

Metcon

Metcon (No Measure)

10 Rounds for completion

10/7 Cal on bike

10 RKB Swings (53,35)

5 Pull ups