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 (Stay around 75-80%)

5-5-3-3-3

Bench press

10 empty bar high pulls

15 empty bar shoulder presses

Between rounds

Metcon

Metcon (No Measure)

NOT FOR TIME

10-9-8-7-6-5-4-3-2-1

Hang Snatches (95,65)

Toes to bar