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 @75%

3 Bench @85%

1+ Bench @95%

Metcon

Metcon (No Measure)

NOT FOR TIME

7-5-3-1

HSPU

21-15-9-3

DB Step Ups (50,35)x1