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 (8×3@55-60%)

Keep reps fast and no pauses between reps

Follow each set by 10 Cal Bike

Metcon

Metcon (Time)

For Time

31 Push Press (95,65)

31 Pull Ups

31 Deadlifts

31 Sit Ups

31 Box Jumps

31 Cal Row

31 AKB Swings

31 Double Unders

31 Slam Balls

31 Walking Lunges

31 Wallballs

31 Push Ups