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

20 Push Ups

10 Light Reps

Then

5@50%

3@60%

1@70%

Max reps @75%

Metcon

Metcon (No Measure)

20-15-10-5

Plate Sit UPS (45,25)

Hang Snatches (95,65)

Back Rack Lunges