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 65%)

6 Bench Press

10 Cal Bike

4 Bench Press

10 Cal Bike

2 Bench Press

10 Cal Bike

Go up in weight as you feel comfortable

Metcon

Metcon (No Measure)

12 Min Window

1-3-5-7-9-11……

Toes to bar

Push Press (115,75)

Bar over burpees

NOT FOR TIME just stay moving for the 12 minutes