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+%

Bench Press

Between rounds

12/8 Cal Bike trying to stay under 30 seconds or faster

Metcon

Metcon (No Measure)

NOT FOR TIME

4 Rounds

10 Devils Presses (35,20)

10 Pull UPs

10 Weighted Step Ups