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