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 (3×20 at the heaviest weight you can do all 20 reps)

Metcon

Metcon (No Measure)

4 Rounds not for time

8 Sandbag tosses

12 Back rack lunges (95,65)

16 Push Press (95,65)

20 Sit Ups