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)