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 (6×3@60% with 2 second pause touching chest)

Between rounds

10 banded good mornings

10 Calf raises off 45# plate

Metcon

Metcon (No Measure)

Not for time

5 Rounds

5 HSPU

200m Run

20 Alt. Sledge Hammer Swings