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