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 (Using your 70%)

5 Rounds

10 Push Ups

12 Goblet Lunges (50,35)

5 Bench Press

Metcon

Metcon (No Measure)

NOT FOR TIME

6 Rounds

20/16 Cal Row

10 Bar Over Burpees

6 OH Squats (115,75)