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 70%)

5×5 all at 70%

Bench

Between sets

12 DBRussian Twists with weight of your choosing

Metcon

Metcon (No Measure)

Not For Time

4 Rounds

12/8 Cal Row

12 Wallballs (20,14)

12 Hang Snatches (75,55)