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 (Using your 65%)
5 Rounds
5 Bench Press
(3 seconds down, fast up)
6 Box Jumps
Metcon
Metcon (No Measure)
12 Minute Window of work
2-4-6-8-10…..
Wallballs (20,14)
AKB Swings (53,35)
Cals on Bike