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

5×6@70%

3 seconds down, 2 second pause, Fast up

Between Rounds

10 Band Pull aparts

10 Band High Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

This is just to move through and feel out as you go

12 Minutes

200m Row

5 Pull ups

10 Push ups

15 Air Squats