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

3 Presses @70%

3 Presses @80%

3+ Presses @90%

Between Rounds

40 Double Unders

Metcon

Metcon (No Measure)

NOT FOR TIME

25-20-15-10-5

Push ups

DB Front Squat (50,35)

DB Deadlift