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