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 (Weight)

4 Sets

8-10 Moderatly Heavy Bench Press

1 Min. Russian Twists w/ 5lb plate for max reps

Metcon

Metcon (No Measure)

NOT FOR TIME

5 ROUNDS

15/12 Cal Bike

10 Hang Cleans (95,65)

8 Front Squats

6 Push Press