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%
Between rounds
12 Russian Twists
12 Toe Touches
Metcon
Metcon (No Measure)
Not for time
5 Rounds
20 AKB Swings (53,35)
15 SDHP
10 Ball Slams (30,20)
5 Burpees