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 (Starting at 60%)

10 Bench Press @60%

12 Double Unders w/ beaded rope

8 Bench Press

12 Dubs w/ Beaded rope

6 Bench Press

12 Dubs w/ Beaded rope

Go up in weight if you feel comfortable.

Metcon

Metcon (No Measure)

12 Rounds Not For Time

12 DB Push Press (35,20)

200m Run

1 Deadlift @70%

Deadlift