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%)

5-5-5-3-3

Bench Press

Slowly work up in weight to something moderate for the day

Metcon

Metcon (No Measure)

NOT FOR TIME

15 Min Window

12 Wallballs (20,14)

8 Toes to Bar

15 Cals on rower