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 60%)

7 Rounds

5 Bench Press

15 Dubs w/beaded rope

Metcon

Metcon (No Measure)

5 Rounds

150m Row

10 V Ups

8 Front Squats (115,75)

Row time stays under 1:40 for men and 1:55 for women