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%)
Between each set and at the end do 15 banded front raises and banded upright rows
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
12 Deadlifts (115,75)
9 OH Squats
6 Hang Snatches