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 75%)

5×3 Bench Press w/Pause at bottom

between sets

10 weighted step ups

–you choose the weight. make it tough not impossible

Metcon

Metcon (No Measure)

4 Rounds

8 Back Squats (185,125)

Sandbag carry

12 HR Push UPs

Sandbag carry