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%)

5-3-3-3-1+

Bench Press

You are going for a heavy single for the day not a max. Work up but do not go all out.

Metcon

Metcon (No Measure)

4 Rounds

NOT FOR TIME

8 OH Squats (95,65)

10 Toes to bar

12 Box Overs