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 70%)

5-5-5-5-5+

Bench Press

Make small jumps as you work up in weight.

10 Plank Push Ups after each set

Metcon

Metcon (No Measure)

Not for time

15-12-9-6-3

Deadlifts (185,125)

Toes to bar

Cal Bike