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 Presses @75%

3 Bench Presses @85%

1+ Bench Presses @95%

Metcon

Metcon (No Measure)

NOT FOR TIME

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Cals on Bike

5-5-4-4-3-3-2-2-1–1

HSPU