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 tour 75%)

6 Rounds

3 Bench Press

8 AKB Swings

45 Second Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Every Hour on the Hour for 5 Hours

2 Mile Run

20 Bench Press (Bodyweight)

20 Front Squats (Bodyweight)

20 Rope Climbs (15ft)

Metcon (No Measure)

Not for time

5 Rounds

12 Wallballs

12 Hang Snatches (75,55)

200m Row