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