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 65-70%)

5×5

Bench Press

Pause to show control at the bottom of the rep every time.

You can add weight if you’d like

Metcon

Metcon (No Measure)

NOT FOR TIME

12 Minutes

Walking DB Lunges

10 Burpees to bar

10 V Ups