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 (7×3@75%)

Between sets

10 DB Bent over Flys

10 Banded High Pulls

Metcon

Metcon (No Measure)

Emom 20 Mins

Min 1: Bike 45 Seconds

Min 2: Burpees for 40 seconds

Min 3: Wallball 30 seconds

Min 4: Sit Ups 30 seconds

Moderate Intensity while going through the workout