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

75 Reps total @60%

Every time you break

10 Plate Sit Ups

Metcon

Metcon (No Measure)

5 Rounds

20 Cal Row

15 Front Squats (135,95)

30 Double Unders