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%)

5-5-3-3-3+

Bench Press

Slowly add weight as you go if you feel up to it.

100m row sprint between sets

Metcon

Metcon (No Measure)

10 Minute Window

12 Box Step ups (53,35)

9 V Ups

6 Burpees