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 (5×5@70%)

Between sets do

10 Inch worms

Metcon

Metcon (No Measure)

NOT FOR TIME

5-10-15-20

Cal Bike

Box Jumps (24,20)

Hang clean (115,75)