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

Dumbbell Press

Regular bench press but with Dumbbells
You choose weights. Try and end at a challenging weight

6 Rounds

8 DB Presses

10 V Ups

Metcon

Metcon (No Measure)

NOT FOR TIME

5 Rounds

12 Cal Bike

10 Push Press (115,75)

8 Burpees over Bar