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 @40%

5 Bench @50%

5 Bench @60%

Between sets do 10 Cals on Bike

Metcon

Metcon (No Measure)

NOT A SPRINT JUST MOVE THROUGH IT

15 Minute Window

20 Double Unders

10 Power Cleans (135,95)

20 Double Unders

10 Ball Slams