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 @50%

5 Bench @55%

5 bench @60%

Between sets 16 total Goblet Lunges with a dumbbell. You choose the weight.

Metcon

Metcon (No Measure)

NOT FOR TIME

6 Rounds

8 AKB Swings (53,35)

4 Clean & Jerks (165,115)

200m Run