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 65 to 70% of your 1RM)

5×5 Bench Press

Between each set

15 Beaded rope double unders

Metcon

Metcon (No Measure)

In a 12 minute window

10 Deadlifts (185,125)

8 Bar over Burpees

200m Row (under 1:40/2:00)

6 HSPUs