Adelphos Athletics – 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 (5×3@75% with two second pause at the bottom)
Metcon
Metcon (Time)
4 Rounds
20 Box Overs
12 HR Push ups
10 DB Thrusters (35,20)
20 Cal Row