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%)
After each round
5 cals on bike arms only
10 cals arms and legs
Metcon
Metcon (No Measure)
Not for time
3 Rounds
12 Front Rack Lunges (115,75)
40 Double Unders
12 C2B Pull ups
40 Double Unders