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@65%-70%)

between each set do 8 Barbell bentover rows (135,95)<--if possible.

Metcon

Metcon (No Measure)

NOT FOR TIME

3-6-9-12-15-18-21-24-27-30

Wallballs (20,14)

2-4-6-8-10-12-14-16-18-20

Deadlifts (185,125)

1-2-3-4-5-6-7-8-9-10

Bar Over Burpees