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

Shoulder Press (Using your 70%)

8 Minute Emom

:45 seconds work/ :15 seconds rest

Odd: Shoulder Press (no more then 6 reps)

Even: 30 UB Double Unders

Metcon

Metcon (No Measure)

NOT FOR TIME

20-15-10

Cal Bike

Hang Cleans (95,65)