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 65%)

5-5-3-3-1-1

Bench Press

Take your time and really warm up for this. Not a max out but a heavy single for the day

Metcon

Metcon (No Measure)

NOT FOR TIME

3 Rounds

40 Lunges

30 V Ups

20 Push Press (95,65)

10 Chest to bar pullups