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

5 Bench Press @65%

5 Bench Press @75%

5+ Bench Press @85%

Between Rounds

Row 200m

Metcon

Metcon (No Measure)

NOT FOR TIME

20-35-50

Air Squats

Sit Ups

50-35-20

Push Ups

Sit Ups