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 75-80%)

5 Rounds

2 Bench Press

200m Run

(8 cal on bike if raining)

Metcon

Metcon (No Measure)

NOT FOR TIME JUST MOVE

10 Minutes

9 Hang Cleans (95,65)

6 Pull ups

3 Air Squats