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 Bench presses @70%

3 Bench Presses @80%

3+ Bench Presses @90%

Between sets

30 Second Hollow Holds

Metcon

Metcon (No Measure)

NOT FOR TIME

10-15-20-25

Calorie Bike

5 HSPU

8 Burpees