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 (5-5-3-3-3-1-1)

Work up to a heavy single for the day. Not a max. Just heavy.

Metcon

Metcon (No Measure)

15 Minutes

Not for measure

10 Ring Dips

12 V Ups

10 Weighted Step UPS (50,35)

Cool Down

Metcon (No Measure)

6 Rounds

10 Hammer Curls

12 Tricep Kick Backs

10 Reverse Flys

12 Strict Presses

All done with DBs