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 (7×3@80%)

Between rounds

10 OH plate squats

10 Sit Ups

Metcon

Metcon (No Measure)

NOT FOR TIME

6 Rounds

5 Strict Pull ups

6 Pistols

10 AKB Swings (53,35)

12 Cal Bike