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