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 (Starting at 65%)

In 10 Minutes you will do 3 Reps then jump up 10#, do 3 reps then at another 10#. Get as far as you are able in the 10 minute window

Metcon

Metcon (No Measure)

Not for time

4 Rounds

500m Row

8 Devil Presses (35,20)

50 Double Unders